10/15/2025
how can you eat to help assist your goals?
✨WEIGHT LOSS✨
💜slow & mindful eating helps you become more aware of how much you’re eating, allowing you GI tract to process food intake
💜paying attention to hunger & fullness cues on a scale of 1-10 … how hungry are you? do you neeeeed that snack or extra food on your plate?
💜eat until you’re 80% full - you should feel satisfied, but not overstuffed
💜hand portion sizes - a palm of protein, a fist of veggies, a cupped hand of carbs, a thumb of fats
💜environmental controls - using a specific plate for meals, only eat when you’re sitting at the table, walking away from tempting foods once you’re done eating … stay out of the kitchen if you lack control
💜keep a food diary to track intake - what did you eat, and how much of your meal did you eat? it could be a digital photo diary, or a literal food journal that you write in
💜whole foods and lean proteins will keep you feeling full for longer, and are a lot more nutrient dense. try not to drink your calories either!
💜sleep is necessary to help your body reset and adapt, and you think clearer
✨WEIGHT GAIN✨
🖤eating quicker will allow you to eat more before your GI tract processes how much you’re eating
🖤eat until you’re 120% full … you should feel uncomfortable and overstuffed
🖤drink your calories in protein shakes, smoothies, freshly pressed juice
🖤incorporate resistance training to help ensure that your weight gain is getting stored as lean mass vs all fat
🖤track your intake - again, could be a food journal instead of tracking literal calories. use hand portions if needed too
🖤whole foods - make sure you’re still getting enough nutrients to keep yourself satiated and allow your body to recover. focus on protein, and eat enough FIBER as well
🖤sleep enough, especially where you’ll likely be lifting weights. your body needs sleep to recover
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regardless of your goal … whole foods, good sleep, and regular exercise should occur on the majority of your days throughout the week. it helps your mind AND body be the most healthy, functioning, and fulfilled. also, drink enough water!! 💜✨
