A nutritionist and lifestyle coach has revealed her secret formula for dropping a dress size for good.
Hannah Richards, founder of The Gut Clinic in London, told FEMAIL that “yo-yo dieting” or “an all-or-nothing mentality” when it comes to weight loss “fails”.
Instead, she believes we should take a “back to basics” approach, not giving up the foods you love, but using helpful methods to stick to a healthy lifestyle.
Some of her best tips are to ditch the cutlery and eat with your hands, to visualize and smell food before you eat to start those important first stages of digestion, and to only exercise when you feel like you’re feeling 10 10.
Hannah said: “Cutting down by restricting eating or relying on crash diets just doesn’t work in the long term, and the problem with cutting back is that you quickly get out of whack.” Here she reveals her “secret formula” for losing weight…
1. EXERCISE ONLY IF YOU FEEL 10 OUT OF 10
“Exercise is important, but only exercise if you feel 10 out of 10,” emphasizes Hannah (photo)
“Exercise is important, but only exercise when you feel 10 out of 10,” Hannah insisted.
“Otherwise, it has the opposite effect of having less energy afterward, causing you to reach for the cookie jar while trying to get a lift.”
2. ENLARGE THE UTENSILS AND START EATING WITH YOUR HANDS
“I recommend not over-demanding yourself and making sure it matches your energy level. Start with a daily walk or a class like yoga once a week.”
Hannah said: “Eating with your hands, simply but successfully, slows you down. Your fork or spoon can act as a shovel, especially when you’re hungry, and this can easily lead to overeating.
“You may not realize that you are overeating when you use cutlery because we are programmed to think that eating that way is polite etiquette, especially in Western cultures.”
“By eating mindfully with your hands, you eat more slowly and improve digestion as you chew more and become more mindful.”
“Remember that food is sensory, and by using your hands you take the sensory experience to another level. That’s why digestion is even better if you eat with your hands.”
3. VISUALIZE AND SMELL FOOD TO START THE IMPORTANT FIRST STAGES OF DIGESTION
The nutritionist said: “The mouth is where delicate digestion begins and if you miss it, you will definitely have digestive problems later on which can lead to extra weight gain.
“The mouth is essentially like a high-tech vortex, with jets of saliva shooting out as a result of the main reaction.
“Just the thought of your favorite food sends signals to your brain to release saliva, where the digestive enzymes are to further break down your food.
“This is one of the biggest eating mistakes in my opinion, and it’s no wonder people can’t figure out why they’re in a weight loss rut.
“Remember, if you don’t have that orgastic thought process, you’re missing out on the main phase, and that’s the most important phase of digestion. So smell food, look at it, prepare it with your own hands, everything to stimulate that important digestive system.”
4. CHEW YOUR FOOD IN LIQUID FORM EVERY TIME
“It’s surprisingly common, but many of us swallow our food without chewing it properly,” the lifestyle coach warned. “It creates a vicious cycle where your brain thinks it needs more food when you don’t need the extra calories.”
“Not chewing can also allow large particles of food to enter the body, which can cause all sorts of digestive and intestinal problems from bloating, trapped gas, constipation, sluggishness and even IBS symptoms.”
“Chewing in liquid form helps digestion, because your food breaks down much more easily.
Therefore, you will not only have more energy as your body’s energy source will be diverted elsewhere, but chewing will also stimulate the production of stomach acid, which is the main basis for breaking down the food you eat. If you want to shrink a dress, follow this important step every time you eat.”
5. ADAPT AN OLD-FASHIONED FOOD STYLE
“The modern world has had a detrimental effect on our waistlines as over the years we have developed unhealthy habits which are essentially called ‘distracted eating’,” explains Hannah.
“The modern world has had a detrimental effect on our waistlines as over the years we have developed unhealthy habits which are essentially referred to as ‘distracted eating’,” explains Hannah (above).
“The biggest distractions are using your phone, scrolling through social media, watching TV and eating at your desk while you eat.
“Then we just don’t make that connection when we feel full and keep eating while our brain plays tricks on us.” We also don’t pay attention to how fast we eat, and when we finish, we don’t feel full.
“The best way to recognize your hunger and satiety signals is to sit down at a table – even if only for 20 to 30 minutes – and enjoy your plate of food in the moment.” Also, make sure you drink water everywhere.
6. SLEEP ON YOUR LEFT SIDE TO STIMULATE NIGHT DIGESTION
“When you sleep at night, you need to be aware of your sleeping position because you’re better at digesting food when you’re on your left side, as that’s your stomach’s natural position,” Hannah said.
“So you’re helping digestion. They’ll also reduce bloating and indigestion.
“Over time, because your digestive system is working efficiently, your stomach won’t stretch – so the uncomfortable feeling of fullness from food that doesn’t stay in your stomach all night disappears.”
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
