By Dr. Laurette Willis, ThD, CHC, CLC
In January, I'm opening the Bold & Beautiful WorkOut for you, but before then, is it possible to actually lose excess weight (or at least not gain any weight) over the holidays? YES!!! Here's a way you can do so WITHOUT CHANGING WHAT YOU EAT.
Plus, discover the ONE SCRIPTURE I believe is responsible for helping me drop 25 excess pounds (and keep them off!).
When you think of weight loss, what usually comes to mind? Deprivation. Hard work. No fun.
How about — NO CHANGE IN WHAT YOU WANT TO EAT? Huh? YES!
It's all about taking more T-I-M-E when you eat. Eating more slowly seems way too simple, but the evidence is compelling.
Take the 7-Day Challenge and experience these benefits for yourself!
1. You will eat less without trying, without feeling like you're “dieting”
In one study, women were given the same lunch on two different days. They were told to eat until they felt they felt full.
Lunch Group #1 – They were told, “Eat this meal as quickly as possible.”
Lunch Group #2 – They were told, “Eat slowly and put your fork down between every bite.”
The women who ATE QUICKLY consumed 646 calories in 9 minutes.
The women who ATE SLOWLY consumed 579 calories in 29 minutes.
Those who ate more slowly consumed 67 fewer calories! AND – it took longer for them to feel hungry after their meal compared to those who raced through their lunches like a pack of half-starved wolverines!
Can you imagine…
Eating meals and snacks more slowly can help you save 100s of calories throughout the day! Without even changing WHAT you're eating, you will be saving 100s of calories a day, 1000s of calories a week…and what happens when 1000s of calories are gone? Pounds of excess fat start to go with them!
Why is eating more slowly SO effective?
- The Way God Designed Your Body: 20 minutes is about what it takes before your body's full signal starts to register with your brain. Eating slowly gives your God-designed digestive system time to work and you will feel full before you finish your meal.
- The Way God Designed Your Mind: When you eat more slowly and focus on enjoying the different tastes in your food, you will NOT feel deprived. You'll feel satisfied!
“Listen carefully to Me, and eat what is good, and let your soul delight itself in abundance” (Isaiah 55:2).
An Overeater as a Child…
Having been an emotional eater since I was six-years-old, having a “full signal” was alien to me.
I only knew I would eat until I felt FULL, a.k.a. “stuffed” and not having what my dainty Irish grandmother called, “An elegant sufficiency.”
I'll never forget the moment I first got my “full signal” back. I cried happy tears. Yes, really. I'd been numb for so many years. Believe me, I was thanking the Lord.
You can share this “new” way the family eats with your children — and include scripture like Isaiah 55:2 above.
“We listen carefully to the Lord. We eat what is GOOD. And we let our souls delight in abundance!”
Below I have some tips on HOW you can eat more slowly. It can be a very simple practice. Nothing difficult here!
2. No More Bloat!
Do you experience bloating or other digestive issues? Eating more slowly can solve many digestive problems.
How can eating more slowly help digestion?
When you take larger bites and don't take the time to chew your food well, your stomach is working harder to digest and liquefy the food before it passes into the small intestine. You will also absorb fewer nutrients your body needs.
This can lead to feelings of fatigue, sluggishness…even depression. However, since taking the time to thoroughly chew your food can help you feel better AND think more clearly, you can actually feel more confident and leaner, too!
3. Trick Your Body in a GOOD Way–and Take Back Control!
If you're like me and have struggled with emotional eating or binge eating, focusing on slowing down and taking back control over HOW you eat can be very freeing.
We'll be covering some of this in our upcoming Bold & Beautiful WorkOut program beginning in January. It involves health & fitness for spirit, soul, and body ~~ with PraiseMoves workouts courtesy of your local Certified PraiseMoves Instructor (in person or online).
Renewing the mind on the Word of God and “Retraining” the brain using Bible-based neuroscience techniques I've used with my Personal Transformation Program clients for years will be an important part of the Bold & Beautiful WorkOut.
WAKE UP! Pray before you eat and ask the Lord to help you to:
- SLOW DOWN
- BE ALERT
- BE THANKFUL
If you start eating too quickly, or even binge-eating, I know that when you ask the Lord to help you be slow down and be alert, He will give you a gentle nudge, a “check” in your spirit which says in effect, “Pay attention.”
You can take a deep breath, praise the Lord with a gentle, “Hallelujah!” and find you have slowed down and are back in control.
TAKE THE 7-DAY CHALLENGE
STEPS TO TAKE TO EAT MORE SLOWLY
One day at-a-time, one step at-a-time. You can do it. Be gentle with yourself. Decide to take 1 minute longer to finish your meal — and then 2 minutes longer, 3 minutes, etc. — until you are up to 20 minutes to eat your meal.
YOUR “WANT-TO” WILL CHANGE
That extra time will help your body recognize that it's satisfied. You will be able to push the plate away WITHOUT WILL POWER, but just because you WANT TO. I call it “Changing your Want-To.”
SPEAK THE WORD, EVEN UNDER YOUR BREATH
This scripture has helped me drop an extra 25 lbs. (and keep it off!).
“All things are lawful for me, but all things are not helpful. All things are lawful for me, but I will not be brought under the power of any” (1 Corinthians 6:12).
PHYSICAL STEPS TO HELP YOU SLOW DOWN YOUR EATING
- Before you eat, pray and thank the Lord in advance for VICTORY.
- Take a gentle, deep breath.
- Take one bite of food.
- Take another breath (and praise or thank the Lord out loud, under your breath, or in your heart. If you are by yourself, speak loudly enough to hear yourself).
- Take another bite of food.
- Take another breath…repeat…
You'll be amazed at how quickly your body feels full!
Instead of staring blankly at the television screen, tablet, or smartphone, SAVOR your food. Pay attention to the fragrances and different tastes. What are the various flavors you detect in your meal? Salty, sweet, savory?
I'm giving you a variety of things to do to pay attention to what you are doing while eating. Tap into the experience and praise the Lord you are awake, aware, alert, and ALIVE!
PROGRESS, NOT PERFECTION!
Practice with each meal, and being alert, savoring every bite, being grateful (or GREAT, FULL! haha!) will become a new habit and your “want-to” when it comes to eating will change. I promise you it will. ?
OPENING JANUARY 2020!
WOULD YOU LIKE TO JOIN US IN THE BOLD & BEAUTIFUL WORKOUT PROGRAM? JOIN THE EARLY BIRD LIST, SAVE 52% AND SECURE A SPOT BEFORE THE DOORS OPEN!
The 12-week Bold & Beautiful WorkOut program begins the Week of January 12, 2020. Women from all over the world will be joining us, and space is limited.
A 12-week interactive Bold & Beautiful WorkOut program for only $37 Early Bird instead of $77 BBW general price (valued at over 10x that amount).
If you'd like to experience health and wellness like never before and develop in spirit, soul, and body all at the same time…
If you'd like to Renew Your Mind on the Word of Living God while Retraining Your Brain to Change Habits once and for all…
If you'd like to be in a Community, a Supportive Sisterhood of believers who are working together, growing together, and holding one another accountable in LOVE…
The Bold & Beautiful WorkOut program could be for you!
“Work out your own salvation with fear and trembling; for it is God who works in you both to will and to do for His good pleasure (Philippians 2:12b-13).
Fill out the Contact Form below and I'll be sure you get all the details and an Early Bird notice before BBW is released. ???