Let's start with the basics. Either you know what to do and aren't doing it, have forgotten them, or never learned the basics to start with. Regardless, if you are not doing the basics already, that's where we must start. You must have a firm foundation before getting into some of the more technical aspects of nutrition and supplementation. If you are struggling with poor health, depression, obesity, or unexplained fatigue, before spending money on the next miracle drug or fad diet, START HERE. In later posts I will delve into great detail about each basic principle, but for our purposes, I will just briefly explain and list them.
2) Establish a routine. Eat at the same times each day and your body's hunger hormones will begin to regulate themselves and you'll experience less fluctuations in your blood sugar levels.
3) Don't forget your fruits & vegetables. Include your servings of fruit in your morning meals, and your veggies in your meals later in the day. Green vegetables in particular are considered "free foods" that you can eat almost limitless amounts of, which is great when you are on a calorie restricted diet.
4) Balance your meals. Each meal should contain healthy whole grains, vegetables or fruits, healthy fats and a source of lean protein. Protein rebuilds and repairs muscles and tissues and keeps you feeling full from one meal to the next. Fat helps to regulate hormones and also keeps you feeling full. It is also important to have fiber with your meals, but if you are eating whole grains, fruit and vegetables, this will happen automatically.
5) If it comes in a package, or drive-thru, think twice. White refined flour, white bread, white sugar, white salt, hydrogenated oils, palm oils, and some saturated fats are unhealthy for your body when eaten in excess. In the food industry, sugar, fat and salt are called the Trifecta; having the perfect concoction of the three creates a highly addictive, pleasurable substance. They are hunger drivers, meaning they stimulate the appetite. They activate the pleasure/reward center in your brain, creating addictive tendencies toward that food. An easy way to avoid them is to avoid the drive-thru and avoid buying pre-made, packaged, or overly processed foods at the grocery store. Not sure if something is too processed? Read the ingredient label, if there are more than 5 ingredients, or any ingredients that you can't pronounce, or if sugar, fat or salt is listed in the first 3 ingredients, don't buy it. Crowd out the junk food with healthy, one ingredient list foods. There are so many whole, healthy foods to choose from, you don't need to deprive yourself of food, just upgrade your choices and fill your pantry and fridge with better options.
6) Choose healthy fats. Increase your intake of healthy fats found in olive oil, fish, nuts, coconut oil, real butter, etc. Replace vegetable oil with coconut oil for cooking and fatty dressings with olive oil. Take a daily Omega-3 supplement. Get rid of fried foods and trans fats. Healthy fats help to manage weight, lower cholesterol and blood pressure and have many other health benefits as well.
7) Take a multi-vitamin. Consider the vitamin your insurance against any deficiencies in your diet.
8) Eliminate harmful substances. Artificial sweeteners, drugs (illegal and prescription), addictive substances should all be taken with care and concern or avoided entirely (as is the case with illegal drugs, obviously.)
9) Eat for fat loss AND health. This is the number one most important rule. At the end of the day, the only thing that matters when you are talking about fat loss is eating the appropriate amount of food for your goals. Starvation isn't going to do it, neither is over-eating health foods. The rather harsh truth of it is that you CAN lose weight eating only junk food if you are eating a calorie deficit. Don't believe me? A professor in nutrition did it, see the results here. I also did a similar test myself, losing a total of 12 pounds of fat and winning an online transformation contest.
But having said that, I care about more than just the number on the scale, and so should you. I care about how you feel, your immune system, your strength, your health, your happiness and well-being. So, I recommend a two-tiered approach to fat loss. First, create a calorie deficit. Eat the right amount of food. Don't know how much to eat? Meet with me and I'll tell you. Second, eat for health. Choose the foods I mentioned above. Then you'll be well on your way to achieving your fat loss AND health goals.
1) Drink water. Lots of it. You might think you are drinking enough, but chances are, you are not. So drink more. I will do another post on the type of water you should be drinking, but for now, just start carrying a water bottle with you wherever you go. For the most part, the only thing you should drink is water. Water is the beverage God created to heal, cleanse, and restore your body, so don't settle for man's substitutions.
2) Establish a routine. Eat at the same times each day and your body's hunger hormones will begin to regulate themselves and you'll experience less fluctuations in your blood sugar levels.
3) Don't forget your fruits & vegetables. Include your servings of fruit in your morning meals, and your veggies in your meals later in the day. Green vegetables in particular are considered "free foods" that you can eat almost limitless amounts of, which is great when you are on a calorie restricted diet.
4) Balance your meals. Each meal should contain healthy whole grains, vegetables or fruits, healthy fats and a source of lean protein. Protein rebuilds and repairs muscles and tissues and keeps you feeling full from one meal to the next. Fat helps to regulate hormones and also keeps you feeling full. It is also important to have fiber with your meals, but if you are eating whole grains, fruit and vegetables, this will happen automatically.
5) If it comes in a package, or drive-thru, think twice. White refined flour, white bread, white sugar, white salt, hydrogenated oils, palm oils, and some saturated fats are unhealthy for your body when eaten in excess. In the food industry, sugar, fat and salt are called the Trifecta; having the perfect concoction of the three creates a highly addictive, pleasurable substance. They are hunger drivers, meaning they stimulate the appetite. They activate the pleasure/reward center in your brain, creating addictive tendencies toward that food. An easy way to avoid them is to avoid the drive-thru and avoid buying pre-made, packaged, or overly processed foods at the grocery store. Not sure if something is too processed? Read the ingredient label, if there are more than 5 ingredients, or any ingredients that you can't pronounce, or if sugar, fat or salt is listed in the first 3 ingredients, don't buy it. Crowd out the junk food with healthy, one ingredient list foods. There are so many whole, healthy foods to choose from, you don't need to deprive yourself of food, just upgrade your choices and fill your pantry and fridge with better options.
6) Choose healthy fats. Increase your intake of healthy fats found in olive oil, fish, nuts, coconut oil, real butter, etc. Replace vegetable oil with coconut oil for cooking and fatty dressings with olive oil. Take a daily Omega-3 supplement. Get rid of fried foods and trans fats. Healthy fats help to manage weight, lower cholesterol and blood pressure and have many other health benefits as well.
7) Take a multi-vitamin. Consider the vitamin your insurance against any deficiencies in your diet.
8) Eliminate harmful substances. Artificial sweeteners, drugs (illegal and prescription), addictive substances should all be taken with care and concern or avoided entirely (as is the case with illegal drugs, obviously.)
9) Eat for fat loss AND health. This is the number one most important rule. At the end of the day, the only thing that matters when you are talking about fat loss is eating the appropriate amount of food for your goals. Starvation isn't going to do it, neither is over-eating health foods. The rather harsh truth of it is that you CAN lose weight eating only junk food if you are eating a calorie deficit. Don't believe me? A professor in nutrition did it, see the results here. I also did a similar test myself, losing a total of 12 pounds of fat and winning an online transformation contest.
But having said that, I care about more than just the number on the scale, and so should you. I care about how you feel, your immune system, your strength, your health, your happiness and well-being. So, I recommend a two-tiered approach to fat loss. First, create a calorie deficit. Eat the right amount of food. Don't know how much to eat? Meet with me and I'll tell you. Second, eat for health. Choose the foods I mentioned above. Then you'll be well on your way to achieving your fat loss AND health goals.
I am a big believer in the idea of never skipping breakfast. I can't stand starting the day on an empty stomach. Great post!
ReplyDeleteGreat post! I have seen the results of some of these things, and know they are solid advice. It's amazing how much better you feel when you avoid the things that are bad for you, and how crappy you feel if you try them again after awhile. The main thing is once you've made a change, to stick with it.
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