“A good process produces good results.” — Nick Saban
Fun fact - as a kid, I LOVED math.
So much so that I would do math problems for fun during summer breaks.
I have a distinct memory of bringing a math workbook to my mother while she was doing her hair in the bathroom. I wanted her to "check my work". I think it was in that moment when she realized I probably wasn't ever going to be elected prom queen (or maybe it was when I joined a bowling league...🤷🏼♀️🤓).
It's funny because now the most complicated math I do is keeping track of how many kettlebell swings I did in my workout...and honestly, sometimes that's a challenge. 😂
Even though I'm not breaking out the old TI-83 these days, there are some mathematical processes that still remain top of mind, one being the order of operations.
For those of you who don't fall into the "I do math for fun" bucket, the order of operations is a set of rules that dictates the order in which to perform operations or procedures when evaluating a mathematical expression.
Depending on where (and when) you went to elementary school, you may remember one of a variety of acronyms: BODMAS, BEMDAS, GEMDAS, GEMS or PEMDAS.
I'm a PEMDAS girl and will forever remember the mnemonic, "Please Excuse My Dear Aunt Sally".
Which stands for:
Parenthesis
Exponents
Multiplication
Division
Addition
Subtraction
It's a clear, segmental process that allows you to take what could feel like an overwhelming and complex problem and break it down into manageable steps.
And I love me a clear process.
So much so that I apply the idea of an "order of operations" to a host of things in my life.
➡ I have an order of operations for working with a new client.
➡ An order of operations for how I put on my makeup.
➡ An order of operations for navigating the grocery store.
➡ An order of operations for how I take a shower (you need to wash your hair first so that the conditioner can stay on longer, duh!)
➡ And, I have an order of operations for how I eat.
When it comes to weight loss, the conversation is almost entirely about what to eat, which I agree is an important thing to discuss.
But equally important are the conversations about:
👉 How much we eat
👉 Why we eat
👉 When we eat
👉 With whom we eat
👉 And...HOW we eat.
Within the topic of how we eat is the practice of mindful eating, which includes eating slowly, engaging all of your senses and eating without distractions.
And while I am a HUGE advocate of mindful eating (and use it as a part of my 12 week Reset & Recharge program) I know that for some people it can feel a bit "woo woo"...and that's ok.
You don't need to have aspirations of being a Zen master to start paying just a little more attention to how you eat.
Instead, you can practice my "order of operations" for eating for weight loss, which is, PVPS:
Proteins
Vegetables and Fruits
PAUSE
Starches and Fats
If anyone can come up with a fun mnemonic for this I will gift you something cool (I'm not kidding)!
P+V = The non negotiables, eat these first PS = Think of this as the "post script"...not every message has one, and not every meal needs one either.
1) Protein
We start with protein because it is the MOST important macronutrient for weight loss.
Protein will help keep you feeling full AND preserve muscles mass (I go into the importance of protein here), both of which are crucial when you are in a calorie deficit (which, as a reminder is the ONLY way to lose weight).
2) Vegetables and Fruits
Vegetables and fruits are next because they are nutrient dense without being very calorie dense (unless of course they are covered in butter, cheese or sugar 🙄), meaning that you can eat A LOT without taking in a lot of calories. Plus, they're good for you. 😉
3) PAUSE
Stop eating. Do a check in. Are you approaching fullness? Or are you still hungry? If you think you're getting full, see if you can wait 10 minutes before continuing to eat. If you are still hungry, proceed with the sequence but keep checking in on fullness as you go.
4) Starches and Fats IF you are still hungry, continue with the fats and starches. They both provide our bodies with valuable energy BUT they are also easy to overdo it on (and won't help you manage hunger as well as protein and vegetables). Remember to take pauses and check in on fullness.
What does this look like with a real plate?
Here are some examples:
1) Protein: Turkey
2) Vegetables: Green beans
3) PAUSE
4) Starches: Mashed potatoes and cranberry sauce
1) Protein: Chicken
2) Vegetables: Broccoli and spinach
3) PAUSE
4) Fats: Avocado and almonds
1) Protein: Tofu
2) Vegetables: Broccoli
3) PAUSE
4) Starches: Rice
Now, clearly PVPS won't work with mixed foods like chili, soups, sandwiches, etc (just like I don't always follow my of operations for how to navigate the grocery store because sometimes I only need ice cream 😝). But, clients who have used this process (when it makes sense) have found that it helps them: ✅ Get better at managing hunger and fullness ✅ Feel more full/satisfied in between meals ✅ Create an eating plan that doesn't cut out any foods ✅ Keep calories in check, without weighing or measuring anything ✅ Lose weight, without obsessing over food Which makes sense, because having a simple process to follow allows them to take something that can feel overwhelming (calorie and portion control) and break it down into manageable steps. And that's the secret to accomplishing any big goal, breaking it down into smaller pieces and simply focusing on one at a time. Give the eating for weight loss "order of operations", PVPS, a try during your next meal and let me know what you think!
I meant what I said about a fun mnemonic...PVPS...let's hear what you've got!
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