Rest {hibernate}
Sleep between the hours of 10 pm and 6 pm. The hours slept before 12 are the most important. When you stay awake late, especially after 12 you will become a more efficient fat storer (increasing fat storage by 30-40%). Also, you will tend to get hungry and eat to stay awake-FOOD IS FUEL and your body needs it stay awake (energy). The food eaten at this time will primarily work itself into fat stores. Drink water instead, if you find yourself up at late hours. This is one of the few times I will encourage you to make yourself go hungry. There is no biological reason you need to eat to stay awake, unless you are a college student or a caveman.
*8 hours of sleep, especially before 12.
Drink Water {hydrate}
Keep a glass of water everywhere-in the kitchen, bedroom, bathroom, studio, office, purse. Every time you pass by take a few sips-or the whole glass-and refill it for the next time you pass. Start your day with a full glass of water before anything else and end with one before bed.
*8-10 glasses of water all throughout your day, not all at once, for proper hydration.
The Rule of Half {moderate}
- Look at your plate.
- Eat half.
- Rest, talk, drink.
This will give your brain and stomach time to communicate-hunger receptors. You'll avoid overeating, since you are eating more slowly, and you'll never eat the whole plate. This accomplishes mindfulness, pacing, and portion control all at once-3 key factors in eating. I don't care if the last bite left on your plate is literally 1 bite, or large crumbs. Train yourself NOT to be a member of the clean plate club.
*1/8 left on your plate.
Print this out and post on your fridge. Keep a copy on you in your purse or at your office. Retrain your brain how you should eat, sleep, and drink (or hibern8, hydr8, and moder8).
