Paul McKenna’s four golden rules for losing weight without going on a diet


Paul McKenna's four golden rules for losing weight Author of the best-selling “diet” book I Can Make You Thin and host of a TV show by the same name, McKenna claims his weight loss method works for seven out of ten people, whereas traditional diets work for only one in ten.

Here are Paul McKenna’s four golden rules for losing weight without going on a diet, along with my tips on how to follow them.

Paul McKenna I Can Make You Thin Golden Rule #1:
When you are hungry, eat.

Sounds simple, yes? But how often do you eat for reasons other than physical hunger, such as anger, sadness or boredom? How often do you eat to reward yourself for working hard or completing an arduous task? Each time you are about to eat something, ask yourself, “Am I physically hungry… or do I want to eat for some other reason?

The other side of the coin is that if you are physically hungry, by all means eat something. Your body needs fuel and sends a not-so-subtle message to your brain to eat some food, not unlike the fuel gauge in your car when the gas tank nears empty. Not eating when you’re hungry will not make you thin. Your body will think it is in famine mode and will cleverly hold on to more fat instead of burning it for fuel so that you do not die of starvation.

Paul McKenna I Can Make You Thin Golden Rule #2:
Eat what you want (not what you think you “should”).

I have a friend who eats an apple for lunch; on splurge days, she adds a wedge of cheese. Is she thin? Sometimes. A classic yo-yo dieter, my friend is successful at losing weight any time she wants to, just like the smoker who claims he can quit smoking–and has done so a million times.

Not eating the foods you want to eat puts you into deprivation mode. If you secretly want a doughnut but have a cup of yogurt instead, you will keep eating around the doughnut without feeling satisfied until you’ve consumed more calories than the doughnut itself. (Of course, eventually you will eat that doughnut… the doughnut always wins!).

So, go ahead eat a doughnut for lunch and skip your sandwich or salad once in awhile. You won’t want to eat a doughnut for lunch every day; just knowing you can will curb your cravings.

Paul McKenna I Can Make You Thin Golden Rule #3:
Eat consciously and enjoy every mouthful.

Often when your eat out with friends or in front of the TV, you do not pay attention to what you’re eating and keep shoveling in food until you are stuffed well past the point of satiety. The more attention you pay to what you’re eating and the speed at which you’re eating, the more you will enjoy your food. Ironically, you will eat less food and enjoy it more.

The best way to eat consciously is to put your fork, spoon or sandwich down after every bite. Chew your food completely, savor the experience and take a deep breath before going on to your next bite. You’ll be amazed how much more you enjoy your food and how much less of it you eat. Remember, it takes 20 minutes for your stomach to signal your brain that it is full, so you need to eat slowly enough for your brain to get the message before your stomach has expanded to the next pants size.

Paul McKenna I Can Make You Thin Golden Rule #4:
When you are full stop.

Take frequent breaks throughout each meal or snack and ask yourself, “Self, am I full yet?” When you are full, stop eating. Don’t worry if there is still food on your plate. You can give it to the dog, save it for lunch tomorrow or even throw it away. The children in Africa will not be more well nourished if you throw out your food, and it will look better in the garbage than on your thighs or hips.

Personal experience
I Can Make You Thin by Paul McKenna

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