Weight loss is a big goal for many people. It also is one of the hardest goals to achieve because people are confused about what they should be eating, what diet to follow, what diet book to buy next, etc. Of course people are getting confused! Millions of dollars are spent everyday hypnotizing and influencing people from when they are very little to eat crap and just go on a diet. We are letting the society control our food intake without being fully aware of it. We end up gaining weight, and Not knowing what to do to lose it.
I’m going to share my top 5 tips to lose and maintain weight. But before I do that let me just make one thing clear. Diets don’t work! If you’re the type of person who’s followed every diet to lose weight and hasn’t had success with it, then do yourself a favor and stop dieting! Nutrition should be based on the individual and not a theory in some book, which is why those diet books don’t work. Your body is way smarter than those diet books, and you should always listen to your body rather than forcing it to diet. If you’ve tried to follow a diet and lost weight, it’s mainly because the diet was a little healthier than your past diet and it’s mainly water that you lose because you significantly reduce your sodium intake. But you haven’t lost the fat, which is what you want! So now you blame yourself for being weak to not being able to stick to a diet book and go buy another book and repeat the process all over again.
The weight loss tips I’m going to give you are very simple tips that you can start incorporating into your lifestyle right now! There’s no magic pill for weight loss. People think there’s a magic pill for nutrition because there’s a magic pill for everything else, right? Fortunately it doesn’t work that way. Weight loss or even maintenance doesn’t and shouldn’t be an ugly experience. If you do it the right way, your’e going to love the results and sustain them! When weight loss is your goal, remember to not only focus on that. Focus on your health. Make your health a priority because of how strong and amazing you’ll feel. Think about all the things you’ll be able to do once your’e healthy. The weight loss, toned stomach, nice lean legs and all of that will just come as an extra bonus once you prioritize your health!
Hunger is often confused with dehydration. Next time you feel like having a snack, have a glass of water. Even mild dehydration can alter our body’s metabolism, so aim to drink eight glasses a day and limit soda, caffeine, and alcohol. Drinking water before meals can help promote weight loss, and studies show that those who drink two glasses of water before meals feel fuller and eat less. Although I suggest that you drink the water at least 30 minutes before meals, otherwise it’ll dilute the acid and enzymes in your stomach and make the digestion harder.
2. Eat carbs! Real carbs!
Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes. Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. Complex carbs are also packed with antioxidants that help reduce inflammation in the body, caffeine, and alcohol. As mentioned above, drinking water before meals can help promote weight loss, and studies show that those who drink two glasses of water before meals feel fuller and eat less. Whole grain carbohydrates should always be chosen over refined varieties. Think about eating foods in their most natural forms. For example, breads are made from wheat that’s milled, while brown rice is simply taken straight from the plant – complete with fiber and phytonutrients the way Mother Nature intended they be eaten! In other words; eat real food that’s less effected by the human touch and more in its natural form.
3. Choose healthy fats
A common misconception is that fat should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, healthy hair, skin, nails, vitamin absorption, and normal everyday bodily functions. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s,and depression as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados, and extra virgin olive oil.
4. Choose lean protein
Our bodies require protein to continuously renew and replenish our cells, stabilize our blood sugar, and give us energy. Our bodies are literally made out of the amino acids that make up protein in our food. 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.
When choosing animal protein sources, be conscious of the way the animal was raised and what it ate. Grass-fed beef and free-range chicken are healthier and more ethically sound choices than feed lot meats. Organic yogurt and cage-free eggs are great for vegetarians, while tofu, tempeh, and peanut butter are good vegan protein sources. This tip is very important, because it matters how the animal was raised, what it ate etc. It all has an effect in your body when you eat it.
Exercise has enormous benefits for your mind and body, with research boasting decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean. Remember: It doesn’t have to be expensive. It can be as simple as doing one of my workout videos on YouTube, playing with your children in the park or trying a hand at gardening. It’s also just as important to keep your mind active. Fuel your brain and boost brainpower by spending time thinking positively, meditating, or practicing activities that require deep thought like reading. That’s why you always hear my say in my workout videos; fuel your mind and not just your body. Exercising alone is a brain fuel, but if you do other things that make you happy and think positively, it’s even better!
If you found these tips helpful please comment below and let me know!