If you want to lose some weight, here are my top tips for weight loss!
Are you like so many of us “out there” trying to find the best way to lose weight – and often going to the quickest and easiest method to do that?
I tried so many fad diets and spent hundreds and hundreds of dollars to lose weight, but sadly, I was never able to maintain that weight loss. It was so hard. I felt defeated, fat, miserable and frustrated all the time. I would lose the weight and as it came back on again, I would feel frustrated and even disgusted with myself, so then I would give in to my sugar cravings and would binge-eat to make myself feel better (which of course, in the long-run, it didn’t). It’s easy to give in to that “emotional mindset” when you are in that yo-yo pattern. I know I felt like an utter failure and I didn’t know how to get off that roller-coaster lifestyle I was on.
Fast forward to a few years ago to around the time I went through my training at the Institute for Integrative Nutrition… I learned much about healthy living, nutritional values of foods, and a healthy lifestyle. My belief system changed – a lot! I know now that it’s all about a healthy lifestyle and not about deprivation or starvation and that “diet mindset” I had for so long. Yes, I can even indulge in my chocolate or dessert faves or have that glass of wine if I want to. What we eat should be something to be enjoyed and savored even while being healthy. You can lose weight, maintain it and still indulge in some of your favorite things. No more calorie counting or “always checking the scale” mentality for me.
Now don’t get me wrong. It’s not that I have this whole lifestyle thing locked up and I never make mistakes or detour from my chosen pathway and lifestyle. We all do that, right? But it’s about learning how to dust yourself off and get back “on the horse.” One important thing I have learned is that I can definitely tell a difference in how I feel when I do take that “detour.”
Today, I’m giving you my top 10 tips for that healthier overall lifestyle which are easy to follow and incorporate into your lifestyle.
#1 Water
I know, you hear this from me all the time, but it is so essential, not only for weight loss, but for day-to-day living. Did you know that hunger can be confused with dehydration, and even on a mild level, dehydration can alter your body’s metabolism? You should aim to drink at least 8 8-oz. glasses of water a day (although drinking half your body weight in ounces is the recommended amount); limit soda, caffeine and alcohol.
Pro Tip #1: Remember, soda, caffeine, tea, and alcohol are basically diuretics, so for every glass of them you drink you should double that amount in water.
Pro Tip #2: Drink a glass or two of water before meals – you will feel fuller and eat less.
#2 Choose Healthy Fats
You don’t have to eliminate fats. In reality we can’t live without fats. The body uses dietary fat for energy, healthy hair, nails and skin, vitamin absorption, and normal everyday bodily functions. Good fats have several health benefits from protection against heart disease, cancer, Alzheimer’s and depression to reduced blood pressure and lower cholesterol.
Pro Tip: Choose sources of healthy fats like nuts, seeds, fish, avocados and extra virgin olive oil.
#3 Eat REAL Carbs
Try replacing refined carbs – white breads, pasta, bagels, cereals and pretzels – with complex carbs from fruits, nuts, vegetable, whole grains, seeds and legumes. Fruits and vegetables are high in fiber which slows the digestion, promoting stable blood sugar. They also have lots of antioxidants which help reduce inflammation in the body (as a bonus). Whole grains carbs should be chosen over the refined variety – they’re the way Mother Nature intended!
#4 Eat Lean Protein
Our bodies need protein to continually renew and replenish our cells, stabilize blood sugar, and give us energy. Many foods contain protein, but the richest sources include animal products like meat, dairy, eggs, and fish, as well as plant sources like beans, nuts and seeds. If you use animal protein, be conscious of the way the animals were raised and what they ate. Grass-fed beef and free-range chicken are much healthier and more ethically sounds as choices for meat. Organic yogurt and cage-free range eggs are great for vegetarians, and tofu, tempeh and peanut butter are good vegan protein choices.
#5 Eat a Healthy, Hearty Breakfast
Always eat a healthy, hearty breakfast. Doing this will give your metabolism a jump start and you will find yourself in better control of your cravings. When you miss breakfast – your first fuel of the day – by mid-morning you will find yourself hungry and much more likely to nibble, snack and overeat, and we may even over-compensate for any calories you “saved” by skipping breakfast. Studies continually show daily breakfast consumption is associated with maintaining a healthy weight.
Pro Tip: Some people just are not ready to eat breakfast first thing in the morning, so listen to your body and eat as soon as you feel it is best for you. I often find that for me, I do better to leave it about an hour or so before eating my breakfast.
#7 Keep Track of What You Eat
Be your own food detective and investigate what you choose to put into your body. Check labels, avoiding ingredients such as sugar, trans fats, high fructose corn syrup, and long “chemical names” that are often hard to pronounce. The healthiest goods are those found just as nature intended – whole and unprocessed. Think about it, we don’t have ingredients listed on a stalk of broccoli, an apple, or even a fresh piece of fish! No, it’s all natural! So, be conscious of what you put in your mouth.
#8 Keep a Food Journal
It is super helpful to journal what you eat and drink. There are several ways you can accomplish this. You can use a note book, or a journal (like the one I am linking to below). There are also a lot of apps available to track your food, exercise and even water intake. It is very helpful to keep track of what you eat, and these apps will show you not just calorie content, but carbs, fats, sugars, etc. However, don’t use this tool to become obsessed with what you are eating or let yourself get out of control. Just use it as a tool to help you towards your weight loss. I personally like MyFitnessPal, but you can search for other apps or ask around for input from your friends.
Tip: Keeping a food journal not only helps you know what type of food and how much food you are eating, but it can clue you in to nutrient deficiencies, food sensitives, etc. Click >>HERE<< to download your food journal.
#9 Exercise Both Your Body and Your Mind
Research has shown that exercise is of enormous benefit to our bodies and our minds. Research boasts decreased body weight, smaller waist lines, lower resting heart rates, and lowered blood pressure as a result of routinely exercising. Exercise even boosts your mood and relieves stress! Set a goal to be active for at least 30 minutes per day to help keep your body strong and lean. You don’t have to join a gym (although you may choose to) to fit in the exercise you need. There are TV shows you can record and do at your convenience, there is equipment you can purchase for your home, and exercising outdoors, especially on a beautiful sunny day, has its own benefits.
Pro Tip #1: You can incorporate exercise throughout your workday – get off the bus or subway one stop earlier; park your car a little further away; take the stairs instead of the elevator; depending on the structure of your work area, you can do some stretching exercises, or do some quick jumping jacks. Be creative to find small ways to move your body.
Pro Tip #2: It is also important to keep your mind active. If you want to boost your brain power, spend some time with positive thinking, meditating, deep thought, playing word games, or reading.
#10 Learn to Cook
If you cook at home, you have control over what you are eating and what size your portions are. You can cut your intake of sodium, fat and calories by cooking yourself. You can choose a healthy cooking fat like olive oil. Avoid fried foods, and learn to grill, broil or bake as an alternative. Also, incorporate more raw foods – this will cut calories and boost flavor. You can also incorporate herbs and spices to reduce salt intake. Add a healthy salad to your meal as a substitute for bad carbohydrates.
If you don’t feel you are a good cook, sign up for a cooking class. Note: I am also a Certified Wellness Cooking Instructor. I do offer cooking class in-person for people who live locally, and offer on-line classes for those elsewhere.
As you probably know, I also offer monthly healthy recipes that make it easy for you to cook (plus additional bonus tips and throughout each month). It’s all pre-done for you with suggested shopping lists and meal guides to take the hard work out of your meal prepping for you.
BONUS TIP – GET ENOUGH REST
Research suggests that those who sleep five hours or less weigh five pounds more than those getting at least seven hours of sleep per night. Over time, weight gain can increase more rapidly in those who get five hours of sleep when compared to those getting seven hours.
Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels – hormones that tell your body “I’m full, stop eating” – can go away with too little sleep. Said simply – sleep more, eat and weigh less! Strive for 7-8 hours of sleep each night.
I would love to be able to help you with your weight loss and health goals so that you can feel good about the way you look and feel and be energized and rejuvenated. I am very passionate about living a healthy lifestyle but without deprivation and starvation. I am so confident I can help you that I want to invite you to get on a free call with me so that we can talk about how you can achieve your health and weight goals. be even more successful, energetic and rejuvenated. CLICK >>HERE<< TO SCHEDULE!