How do you lose weight to keep it off…? for good? There are differing opinions out there, but what I know to be true is…. Normalized blood sugar, prime nutrition and eating to the point of energy, in my opinion, are the keys to successful fat loss.

To maintain and keep it off is a whole other article and conversation. But for today, let’s discuss the current situation for most when they are seeking an answer to their weight struggles.

When you consider the data taken from the past 40 years in the dieting industry, you can see that dieting has delivered NO success in the war on obesity.

Why is that?

In my humble opinion, most people “check out” of their body when they start a diet.  The “diet” puts a person in a state of angst, how can anyone perform well and make nourishing choices when a feeling of angst permeates their entire being?

Think back to the last diet you were on? Did you love it? Did you look forward to everyday that you were on it? OR did you secretly wish that you would be at your goal weight so that you could eat the food that you love?

Being in this state, causes a person to check out…because being aware and present, while on a diet, is a miserable state to be in when you can’t have the foods you love.

So how do we lose the weight and keep it off and still have the foods we love and enjoy?


Awareness brings us to a physiological state of optimal digestion and assimilation. Also known as CPDR, cephalic phase digestive response.

Meaning, you utilize the food you eat more efficiently when you are in a relaxed state around food. CPDR can increase digestive power by 40%-60%, simply by being in a state of awareness.

I understand this sounds too good to be true, but consider this first before you cancel the awareness concept out.

The following story is a personal experience of mine, and it displays the use of awareness, i.e. checking in, before bitin’ in.  This took place several years ago when I was first discovering this powerful use of Awareness in my relationship with food.

“My sons and I LOVE ice cream. It was a treat for us to go to the ice cream parlor and something we loved to do together.  Yes…you heard me correctly…. I LOVE ice cream…it is my all-time favorite treat! When I want a dessert….it is ice cream, and more times than not…it is vanilla. LOVE vanilla.

When we walk into the ice cream parlor and see the array of ice creams and toppings, my taste buds are triggered.  While we are waiting, I envision the most delectable combination…. why eat ice cream if you can’t get it exactly the way that brings pleasure to the palate? I’m not going to waste these precious calories filled with sugar on something that is just mediocre…It MUST be utterly delightful!!

I place my order and as I watch the ice cream and toppings being put together; I begin to salivate, my jaw tingles, my eyes get dreamy, and my stomach begins to yearn! I finally get the ice cream in my hands; I take my spoon and get the perfect combination of ice cream, toppings, and fudge and place it in my mouth. I feel the coolness of the ice cream, taste the first bite of chocolate, and as my jaw meets, I hear the crunch of chocolate chips and taste the burst of chocolate flavor. I sigh and am AWARE with each bite.  I enjoy the conversation with my boys and relax into my favorite treat. “

The message behind this story is one treat is enough. I didn’t need more. Notice how I put the rules of awareness into play and utilize all the senses:

  1. I used my imagination to create what I desired.
  2. I used my first sense, sight, to take in the color, combination of items and overall deliciousness of the dessert.
  3. The rest of my senses came to life, taste, feel, sound, and smell.

So, how does this help you to lose the weight and keep it off? How is it possible to eat ice cream or any exception food and be at a healthy weight at the same time?

It is all in awareness.

Awareness is THE key. When you are in awareness, you eat slower.  Being present eliminates the desire to overeat, you tend to stop when you are satisfied AND binging is not an option.

Did you know that It is impossible to binge and be aware at the same time? When you are present and in awareness, you get the “message” that is sent from the Gut Brain (Enteric Nervous System) when the stomach has had enough food and you stop eating.

It is like magic!

The slow pace allows the gut brain to send leptin (hormone) to communicate with the head brain when you have had enough. (This typically takes 20 min) Once this communication is established, the serving size will shrink. It comes into your awareness that you FEEL best when you eat to the point of energy and listen for the signal from the gut brain to stop instead of ignoring the signal and eat to “overstuffed”.

When in awareness, you breathe deeply which increases the flow of oxygen in the body which “burns” more fuel. Your metabolism is increased just by breathing deeper.

YES, of course it is best to nourish the body with wholesome, organic, high quality foods 80-90% of the time. Eat both the wholesome and the less nutrient rich foods, like ice cream, using the Rules of Awareness. You may find that shrinking your size isn’t that difficult at all, you just needed to CHECK-IN before Bitin’- In to your meal.

Ashly Torian

Posted Under: Mindset Coach