Weight loss can seem insurmountable, especially if you’ve tried diets and meal plans and exercise without seeing results. It’s so difficult to know what really is the best “plan” when information is conflicting. Low fat has now moved to low carb or high protein or high fat even. What’s a person to do?
If you struggle with weight loss, I have answers for you! It’s probably not going to be what you think though. No worries, this will change your life.
Somehow we’ve gotten so focused on cutting out foods to lose weight we’ve forgotten about basic health. Food is our fuel, our energy source, the carrier of nutrients that are so vital to our well being. Cutting out whole food groups isn’t the answer. Focusing only on portions isn’t the answer. Focusing only on exercise isn’t the answer. We need to go back to the basics.
Our body is an intricate machine and we can’t just be filling it with junk without consequences. Eating fast food and processed foods, depriving our bodies of nutrients, overloading on caffeine and depriving ourselves of sleep actually promotes weight gain due to high cortisol and erratic insulin levels. Toxins from the environment and from our foods are held in the fat cells as a protective measure. We take medications to “fix” ailments that can be prevented with lifestyle changes without any regard to the damage these drugs can do to our intestinal flora and immunity. We need to get back to the basics.
Back in the 1990’s when the “health focus” was on low fat or fat free diets, rather than gravitating towards whole foods that were naturally low in fat and high in nutrients, we suddenly had access to all kinds of packaged chips, frozen dinners, cookies, ice cream, breads, pastries and meats that were “light” or “low fat.” That didn’t mean they were healthy, but we added them to our diets and felt like we were making good choices. We weren’t just eliminating fats, we were bombarding our systems with chemicals, white flour and sugar. Not good! Even today, manufacturers lure us into buying products by labeling them as “healthy” or “high protein”, “low fat,” or “low carb.” Those labels don’t guarantee health benefits and certainly not packaged in boxes with preservatives and refined flours and sugar.
WHERE TO START:
Fruits and Vegetables – eat at least 5-6 cup of fresh (raw or cooked) produce every day. The nutrients and fiber are vital to our wellbeing. These antioxidants actually protect us from toxins that we’re exposed to even when we make the best of choices.
Fiber – Include legumes and beans, brown rice, quinoa, sweet potatoes in your diet on a regular basis. Fiber is essential for gut function and our immunity is related to our gut health.
Healthy fats – don’t be afraid of fats! Fats keep us full, make food taste good, keep our blood sugar level and provide essential nutrients. We get so many Omega 6 fats in our diets and those need to be balanced out with Omega 3’s which are anti-inflammatory . Most diseases start with inflammation. Eat plenty of nuts, seeds, olive oil, olives, fish, and avocados.
Lean Protein – protein keeps us full and helps to repair muscle. Most people have less cravings and hunger if they eat protein several times a day. Choose grass fed meat and poultry, eggs, hormone free dairy, tofu, or tempeh.
Portions do matter but it’s hard to overeat on healthy foods. Fill half your plate with fruits and veggies, 1/4 plate with protein and 1/4 plate with non refined starches and fiber.
Work on eliminating anything in a box. Packaged products are almost guaranteed to contain refined flours, chemicals and unhealthy fats.
Once you consistently eliminate processed foods and fill your body with healthy nutrition, not only will you lose weight and feel better, but also, inflammation will decrease which you’ll notice in less painful joints, better digestion, and more energy.
Being healthy isn’t complicated. It may be counter cultural, but if you start with the basics, educate yourself on whole foods and stay consistent, you’ll feel amazing!
If you don’t know where to start, please don’t hesitate to reach out to me. I want the best for you!