Weigh Less & Eat More

There Is a Safe Way To Lose Weight Without Depriving Yourself.

Reset your intention. Why do you want to lose weight? Is it for health reasons, a lifestyle change or a trend? Once you’re clear on why you want to manage or lose weight then it’s so much easier to stay focused on your goal and to be disciplined through the weight loss program.

Cook more. Good health starts with preparation. Cooking at home saves money and allows you to control the quality of ingredients and the amounts of fat, salt and sugar used. Use all four burners one day a week for two hours and have lunch prepared for the whole week. 

Eat breakfast, lunch and dinner. Skipping meals affects blood sugar levels, mood and lends to overeating when you become too hungry.

Exercise. It supports your metabolism, aid digestion and reduces stress.    

Drink water. Dehydration can be a cause to weight gain. We mistake thirst for hunger. Drink half your body’s weight in ounces daily.

Add In healthy snacks. If you like to have your favorite junk food then just add in some healthy foods to slowly replace it. If you love to eat chips then try kale chips or eat some raw nuts or veggies with it.

Eat mindfully & slow down. Turn off the TV and other distractions and pay attention to what you’re eating. Chew well & put your fork down between bites.

Eat good fats. It's a myth that all fat makes you fat. Healthy fats keep you satisfied. Eat healthy, raw fats such as avocados, raw nuts, seeds, coconut oil and extra virgin olive oil.

Eat lots of vegetables, fruits, and whole grains. Whole grain examples include quinoa, brown rice, millet, buckwheat, wild rice and lentils.

Understanding that primary foods rule over secondary foods. People often reach for food to fulfill other nourishment lacking from their lives.  Things like cravings, emotional eating, binging and food addictions can come from a lack of love or primary foods. Share meals with others.

Get enough sleep. When you are sleep deprived you may reach for non nutritional forms of energy like caffeine and sugar. Stop drinking coffee past 2pm. Drink some chamomile tea or lavender tea before bed time. 

Entertain yourself before you eat out of boredom. Reach for a book, home improvement project, or any activity that brings you pleasure. Meditate 10 min before bedtime and Journal.

Why Diets Don’t Work!

Not sustainable. Diets can be alienating, stressful, depressing and restrictive. Diets consist of restriction, limiting, elimination and counting your carbs, calories, fats and proteins.    

Not bio-individual. Diets don’t take life-style and individuality into consideration. One person’s food can be another person’s poison. Although the Paleo diet can work for some, others can have a negative experience on that diet. For example some people can lose weight easier with fewer carbohydrates in their meals, while other lose weight with just less animal protein.      

YoYo experience.  YOYO dieting with our body is when you lose weight, gain it back and go on another diet and it become a continuous battle (a vicious cycle).

Weight Loss Problems In America

Processed foods. They are cheap, convenient and usually full of sodium, sugar, chemicals and empty calories.

Advertising and marketing. As a general rule, the worse a food is for you, the more it is advertised. How many ads do you see for kale, avocados or quinoa?     

Misinformation and disinformation. We are bombarded with misleading information about food, nutritional data, health benefits and risks; often by special interest groups. Speak with a Registered Dietitian when in doubt about your diet.

Stress. Prolonged stress increases a hormone that slows metabolism, affects blood sugar levels, fat storage & can increase cravings for fatty, salty & sugary foods.  

Sedentary lifestyle. To maintain a healthy weight, one needs to burn as much fuel as one takes in. 

Some information has been derived from Institute for Integrative Nutrition. http://www.integrativenutrition.com/