Sumner’s 16 PRINCIPLES to lose weight WITHOUT DIETING
- Keep your body well-fueled so it can burn consistently all day. Eat every 3-4 hours and avoid going long periods of time between meals.
- Each time you eat try to chose a combination of carbohydrate (fiber) with Protein or a Healthy fat
- Don’t deprive yourself! If you want something - have it in moderation
- Eat mindfully - pay attention to what and how much you are eating
- Eat slowly - give your stomach time to send the message to your brain that you’ve had enough
- If you forget to eat, keep small snacks handy and set an alarm on your phone or computer
- Stay hydrated. Drink at least half your body weight in ounces of water each day!
- Get a water bottle that you love - you’re more likely to bring it with you
- Consume at least 25-35 grams of naturally occurring fiber daily
- Include healthy fats in your meals and snacks - fat helps trigger satiety, even from smaller portions
- Smart snacking is wise, but mindless grazing can add up very quickly!
- Don’t show up to the party on an empty stomach, you’re much more likely to over-eat.
- Avoid drinking your calories on a regular basis
- Never feel guilty about a food choice. If you aren’t proud of a behavior, immediately start taking steps for change
- Keep a food record in the beginning to see what your habits and patterns are. Learning about yourself is very important information for success
- Move every day, often - find something to do that makes you happy!
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