The Simple Secret To Losing Weight and Keeping It off with Right Nutrition
Every day I hear someone ask me, “How can I lose weight quickly?” The truth is, weight loss is a constant struggle with both men and women. According to the CDC, 37.9 perfect of adults age 20 years and over are obese and 70.7 perfect are overweight. To achieve permanent weight loss that sticks, it’s important to do it slow and in an intelligent manner. Many key factors include: paying attention to your biochemistry, your food preferences and of course genetics.
First piece of advice: stop dieting, change your eating habits permanently. Practice mindful eating. Experience the food you are eating. Take your time while you are eating, pay attention to smell, colors, flavors and textures of the food in your plate. Food should be enjoyed.
There are ways to achieve permanent weight loss and feel a sense of accomplishment. These tips are simple. They are tried and true. They work.
First, a thorough blood test is imperative to identify any physiological issue that could prevent you from losing weight. The blood test should include: sex hormones, thyroid, micro-nutrients and food sensitivity. Next, check your medications. Prescription medication especially for conditions like: diabetes, cortisone, psychiatric, contraceptives, antibiotics, allergy, and blood pressure medications can impair your weight loss journey. Eliminate toxins from your diet and environment. Toxins are stored in the adipose tissue. The more toxins you ingest, the more fat tissue your body will produce.
The key to a healthy weight begins and ends with nutrition. As the saying goes, you are what you eat. The extra weight puts unnecessary pressure on your body limiting its functionality. Making the correct food choices will not only help you drop the weight, but it will give you the natural energy needed to have a successful day, every day.
Avoid foods that wear your body down like packaged foods, sugar , crackers, chips, soda, sweets, ice-cream, bread, pasta, fast food, “fat free” packaged foods, and artificial sweeteners. These foods increase your cravings, have no nutritional value and are loaded with empty calories. Instead, fill your plate with nutrient-dense foods like vegetables and fruits, especially green leafy vegetables. These foods are low in calories and make you feel full. They enlighten all the cells in your body, are rich of bioavailable forms of magnesium, folate, silica and very important phytonutrients.
The Perfect Plate
To ensure you are getting the right amount of nutrients daily, here’s a little trick. Half of your calorie intake should come from vegetables, especially green leafy vegetables. One-fourth from lean proteins like: fish, poultry, eggs, grass fed beef and/or legumes. One-eighth from complex carbohydrates, like sweet potatoes, quinoa, millet, buckwheat, and sorghum. One-sixteenth from healthy fats like olive oil, coconut oil seeds and nuts and finally the last one-sixteenth from fruits, berries, apples, plums
Don’t underestimate the power of food combinations. The right food parings will improve your digestion. These are some of my favorite combinations:
• Proteins and vegetables
• Starches and vegetables
• Fruits with fruit
A great tool is to plan ahead. Make meal prep as easy as you possible can. Prewash and precut all your vegetables. Cook your legumes and grains, and store them in the refrigerator or freezer for a fast meal assembly. Find easy, fast, finger licking recipes that you can prepare in 20 min or less. A great tip is to swap unhealthy ingredients, like grain pasta, with a healthier choice raw zucchini spaghetti.
Don’t Skip Meals