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With every New Year comes the resolution to lose weight and get healthier.
Let me preface this by stating that losing weight and getting healthier are two different goals. Most people associate ‘losing weight’ with unhealthy habits and short term behavior. This is NOT the approach that we are looking to get into.
Getting healthier means we are committing to making conscious decisions regarding choices between instant gratification and the long term impact of our behavior. As a result of this health-conscious effort, weight loss can occur. This IS the approach that we are looking to reinforce.
If we put the effort in to making wise choices to get healthier, and as a result, weight is lost, we want to keep it off, right?!
Here are some tips to help you make healthy decisions that can lead to weight loss:
First, don’t skip meals. Lately, the quick fix trend is intermittent fasting. What the trend doesn’t emphasize is that it can cause more harm than good. If you go for more than 12 hours without eating, most likely you will overeat at your next meal, suffer from low blood sugar, brain fog, and hangry behavior. The long term impact of intermittent fasting may cause hormonal imbalances in your body.
For those who say that intermittent fasting gives them energy, it is most likely related to the body being in a state of “survival mode’ or their cortisol spiking to ‘search for food’. (Please never workout while intermittent fasting!)
People who have chronic digestive issues could also find a new found level of energy while intermittent fasting. This can be due to their body not being under distress of having to break down food or feeling lower levels of inflammation in the gut. This does point to a deeper underlying issue that needs to be addressed. (Look into functional medicine lab testing for this issue— I can help you with that.)
Second, there are no free rides to weight loss. Trendy weight loss drugs, even if they are prescribed by a doctor, (Ozemp…) should not be taken long term, if at all. There can be serious side effects to these drugs that you won’t find out until it’s too late.
The lack of education around food and healthy daily habits is the culprit to the obesity epidemic, so just know that a pill will not save you from that. The lack of nutrient dense foods in your diet most likely caused your weight gain, and the consumption of nutrient dense foods is what will get you to lose that weight. That’s your magic pill!
Third, have a long term plan. Losing 1-2lbs a week is a safe and long lasting way to keep the weight off. Low carb diets, 7 day liquid diets, 10lb drop in 10 day bootcamps, don’t work for the long term, as they are not sustainable. Consistency is key. Behavior that is continually reinforced becomes a habit. Start to slowly introduce new healthy behaviors into your daily routine. Aim for getting dark leafy greens, like spinach or broccoli, into at least 1 meal per day. Then, aim for 2 meals per day. Slowly build up your liking to incorporating more nutrient dense foods into your meals. Slow and steady always wins the race.
Fourth, work on your mindset. A positive association with food and exercise goes a long way. Instead of feeling shameful of your current weight, tell yourself that today is the first day towards building a stronger, you. Showing up for yourself to do a workout or prepping healthy meals for the week, is a form of self respect. You can change your entire life by changing your mindset. Listen to motivational podcasts every morning. Unfollow negative influencers on your social media. Stop engaging with friends who don’t support your goals. Surround yourself with likeminded people who lift you up. (I will be that person for you- that’s what I’m here for).
Here are some extra tips to help you reinforce healthy behaviors that will result in weight loss:
Eat a balanced diet of animal proteins, green vegetables, unprocessed carbs, and healthy fats, in every meal, to get the vitamins and minerals your body needs to be healthy and satiated.
Cut out processed carbs and sugar. Throw out foods with enriched flours, artificial sugars, and anything that did not come from a whole food source. Shop the outer areas of the grocery store. Stay away from the inner aiels.
Exercise. Make exercise a regular part of your daily routine. Find something that you enjoy doing that gets your heart rate up a bit out of your comfort zone and that stimulates your muscles. Exercise should always have you feeling de-stressed and feeling happy. Don’t overexert yourself. A little bit every day is better than a lot in one day.
Get in a small calorie deficit. In order to lose weight, there needs to be a deficit in calories coming in compared to calories expended. This deficit can be from burning calories through exercise or lower calorie intake from food.
The combination of ALL of these behaviors can lead to a healthy, balanced, lifestyle. If you integrate these changes into your daily routine, you will see that your old, bad behaviors will shift into a healthy life. This will inevitably result in weight loss, improved confidence, balanced energy, and a positive outlook on life!
YOU CAN DO THIS— IT WILL ALL BE WORTH IT!
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