- Strategic Eating with Amanda Rose, Ph.D.
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- Easier not harder...
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Here, some seven years into the Eat Like a Bear community, the #1 comment I still get about The Ridiculously Big Salad and the one meal a day model I used to lose weight is,
“How can you do that? This is too hard!”
It took me nearly two years in maintenance to realize this key point:
It’s easier, not harder.
People think because the one meal is more effective, and because you’re only eating once, that the limitation and restriction makes it harder.
It’s easier.
Why?
Fill up. Get satisfied, whatever that looks like for you. If you need more bulk to get stuffed, add more low calorie bulk like lettuce.
Be happy and satisfied with your meal. Have some apple cider vinegar or drink some seltzer if you are really having a hard time getting to that “satisfied stage.”
Get yourself satisfied and then walk away.
Disengage your brain from food and eating. Engage in other activities. Getting satisfied will help you turn your mind off of the food and engage elsewhere. Stay engaged on those other things. When you wake up in the morning, you won’t be quite as hungry as you expect, but you can also busy yourself with morning activities until it’s time to eat.
Do you know what is harder than drawing that line and walking away?
Thinking about nuts all day long.
Top Strategies to Improve Fullness
If you’re having issues feeling full, try one of these:
As you prepare your meal, swig an ounce of apple cider vinegar (dilute it with 4+ ounces of water). It will help you feel fuller.
Alternatively, use vinegar in your meal in some way.
Have coffee or tea with your meal.
Have some sort of seltzer with the meal.
Add some additional lean protein (even some sort of protein supplement).
And… if you’re feeling hungry later (when you’re trying not to eat), what you eat today trains your hunger tomorrow. Have some seltzer and go for a walk or play sudoku.
That salad in the photo above is the legendary “Big Mac Salad.” Find it here: https://eatlikeabear.com/big-mac-salad/
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That’s it! See you soon.
P.S. Get strategic about your meals if you haven’t. The popular meal framework here at Eat Like a Bear will help with that. Grab the three-pack collection from the Bear Shop for more: https://thebearshop.life/products/three-pack-print-book-collection
P.S. #2 Here’s an email newsletter to keep us up to date on AI-related news (a second sponsor).
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