Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds
Do you want to lose weight but are stuck with bad habits from your childhood? Jordyn Raye is a weight loss coach and influencer who regularly shares tips and tricks on how to burn fat and drop pounds in a healthy and sustainable way. In a new Instagram post, she gets real about some of the unhealthy habits she learned when she was younger that caused her to gain unnecessary weight and reveals the shifts she eventually made to lose it. "Why don't they teach us nutrition in school? But seriously… if we knew about these habits causing us to gain weight in adulthood, it would be a lot easier to break them," she says in the post.
Bad Habit 1: Eating Convenient But Processed Foods
Sometimes, the most convenient food is the unhealthiest. "Eating pop tarts & cereal for breakfast- there is nothing good about starting your day off with straight sugar. This just leads to even more cravings & blood sugar crashes throughout the day," she says in her post.
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Bad Habit 2: Cleaning Your Plate
Mother doesn't always know best, according to Raye. If you were trained to "clean your plate" as a child, it might be causing you to hold onto weight. "Belonging to the 'clean plate club' so you don't waste food — now you feel guilty for NOT finishing a 1000+ calorie meal when you go out to eat" is her second bad habit.
Bad Habit 3: Dessert After Dinner
If you lived in a house where having a sweet treat after a meal was the norm, it could be impacting your weight as an adult. "Always having dessert after dinner- this always led me to crave ice cream every single night," she says.
Bad Habit 4: Using Food as an Emotional Outlet
"Using food as an emotional outlet" is another habit she names. "Had a good gymnastics meet? Let's get a McDonald's frappe. Had a bad day at work? Let's go get ice cream" is not how you should be functioning.
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Shift 1: Focus on Starting the Day with Protein
She goes on to reveal "the shifts" she made that helped her lose 20 pounds and keep it off for good. "I start my day off with 20-30g of protein to avoid excess cravings throughout the day," she says. Research has found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. You can benchmark your progress with this useful Lean Body Mass Calculator.
Shift 2: Stop Eating Once You're Satisfied
She also shifted her mental mindset about meals. "I eat until I am satisfied, even if there is food left on the plate. Got very in tune with my hunger cues," she writes.
Shift 3: Eat Small Sweet Treats Throughout the Day
Instead of indulging in a big dessert, she spreads her sweet treats throughout the day. "I'll eat a small portion of sweets throughout the day instead of having 500 calories worth of ice cream right before bed," she writes.
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Shift 4: Outlet Emotions Via Things Other Than Food
Instead of eating her feelings, she has found other ways to process them. "I outlet my emotions towards things other than food- a walk outside, sitting in sunlight, talking to a friend, etc," she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
