9 Weight Loss Tips

Before embarking on a weight loss regime, let’s get you into the best mindset for success to reach your optimal weight and health goals. A positive mindset will keep you motivated and committed along the journey.

1. Re-do your kitchen: remove unhealthy foods and temptations right out of your cabinets, refrigerator and storage closets. Throw out or donate the following:

  • Anything made with gluten, corn, soy, dairy
  • Boxed meals such as Macaroni and cheese, spaghetti o”s, etc.
  • Packaged cookies or other sweets
  • Pasta and noodles that are made with white flour
  • Sugar coated cereals
  • Frozen breaded foods and fries
  • Ice cream
  • Jellies and jams with full sugar
  • Lunchmeats high in fat (pepperoni, bologna and salami)
  • Processed meats such as bacon, hot dogs
  • Sugar- sweetened yogurt
  • Soft drinks and juices high in sugar

2. Re-Stock your food supply: Now that the junk food is gone, re-stock your kitchen with nutrient dense foods:

  • Eggs
  • Fish: salmon, sardines or shrimp (choose the low mercury fish)
  • Fruits and vegetables..Fresh or frozen (preferable organic)
  • Lean meats (pasture raised, free range or organic): chicken, turkey, lean beef
  • Unsweetened coconut, almond or cashew milk
  • Nuts (raw) without salt
  • Olive oil, coconut oil
  • Lentils
  • Green leafy vegetables
  • Frozen vegetables
  • Potatoes…red potatoes or sweet potatoes
  • Brown rice

3.  Drink lots of pure water: when it comes to managing your weight, water is the best friend you can have at your side. In short, water regulates cravings. When we have cravings, most of the time we’re feeling the side effects of dehydration, not a lack of food. Omit the fruit sugar laded juices, sodas, fancy coffee, energy drinks and drink the water instead.

4. Portion Control: Too many of us are over-eating on a regular basis. Look at your portion size at breakfast, lunch, dinner—are you eating way too much at every meal. Keep this in mind when eating at a friend’s house or going out to eat by skipping the extras and the sides, and decline the chance for appetizers. If you do have side dishes, make sure it’s a smaller amount than what you normally have.

5. Cook enough to make some leftovers: Carve out a day to go health food shopping and cooking then batch the food into several days of meals so you are less tempted to stop at a fast food restaurant and eat on the go.

6. Schedule your non-negotiable exercise time: Write it down on your calendar and keep a printout of your exercise schedule right in sight. No excuses, just do it.

7. Keep the positive mindset and realize this is a healthy lifestyle eating regime and not a diet. Keep it balanced and you will be amazed how your taste-buds and food preferences change for the better.

8. Get enough sleep everyday: Sleep is crucial for weight management and optimal health.

9. Deal with stress by incorporating stress reduction or stress management strategies: you must successfully deal with the stressors in your life so it does not negatively affect your health and weight management. Stress can shut down digestion and raise cortisol levels and lead into belly fat and emotional eating.

Your health is worth it because You are worth the investment of your time and energy.

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