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
One the biggest mistakes many make is they skip breakfast. Don’t skip any meal. This will not make you lose weight. This will slow down your metabolism, which deteriorates your health and sets you up for weight loss failure.
Start your day with a protein, and eat throughout the day only when you are hungry. A great useful tool is a food dairy. Write down everything you ate, what time and how you felt afterwards. Most people do not realize what and how much they eat. Don’t forget to take the time to chew. This will help with digestion and prevent you from swallowing air bubbles which could lead to unnecessary belching.
Stay hydrated, drink plenty of filtered water. Sometimes we mistake dehydration for hunger. Before grabbing your favorite snack, drink a glass of water and wait 10 minutes and see if you are still hungry. Decrease the amount of alcohol you consume to no more than one serving (5oz of wine) two or three times per week. Avoid mixed drinks that are loaded with sugar calories and artificial ingredients. Alcohol dehydrates your body leading you to mindless snacking and excessive calorie consumption.
Move Your Body
The last piece of the puzzle is to move your body. When you exercise, you don’t just burn calories, but your body produces endorphins, a feel good hormone, which also aids to a more restful night’s sleep. Sleep deprivation causes your body to burn less calories, crave sugar and release stress hormones. Stress hormones are the culprit in weight gain and fat storage. Exercise can be anything, walking, dancing, meditation, yoga, bike ride. Anything that gets your heart pumping and those feel good hormones working.
Monica Amsterdam, CHC, AADP, FDN-P is the director of nutrition at Medical and Wellness Center of NJ. To learn more about your body and find the perfect program for you, please visit http://medicalwellnessnj.com/.