As a nutritionist who has worked with hundreds of clients over the years, I have examined the weight issue from every angle. One thing I know for sure is that there is no quick solution to weight loss. My clients who get to their personal best weight do so slowly while developing healthier habits along the way. Diets that promise quick weight loss simply do not work for most people over the long term – and this includes the currently popular keto diet.
So what’s a dieter to do? First and foremost, be aware that the world is full of bad weight loss advice. Next, believe that there is no quick fix. And last, know that there are some tried and true steps that can be taken to achieve permanent natural weight loss. Here’s what you can do to get started immediately.
1. Eat a healthy breakfast
Start your day with a high fiber breakfast such as bowl of oatmeal topped with fresh fruit or a veggie omelet with a slice of 100% whole wheat toast. This will keep you well-nourished and satisfied throughout the morning so you’re less likely to overeat later in the day. Furthermore, you will have more energy and be more inclined to exercise.
2. Eat slowly and pay attention
Take one bite at a time, chew it well, and swallow before putting more food in your mouth. Take a few deep breaths before the next bite. This allows you to really enjoy your food and makes it less likely that you will overeat. When you eat quickly, you may go past the point of satisfaction without realizing it.
3. Consider whether you’re really hungry.
When you feel like eating at a time that is not part of your plan ask yourself the question, “Am I really hungry or is this just a craving?” Hunger is your body’s way of telling you that you need fuel; it’s a physiological response. A craving, on the other hand, is usually triggered by a psychological need. Learn to listen to your body and figure out what it is trying to tell you. Perhaps you need something other than food.
4. Limit temptation
Enjoy your favorite foods but do so wisely by limiting temptation. For example, if your weakness is cookies, buy one or two small fresh bakery cookies instead of a whole box. It’s not necessary to cut out your favorite foods entirely but it is important to take charge of how much you eat. Having a box of your favorite cookies in the house may not be the best idea.
5. Keep healthy convenience foods on hand
Stock up on healthy staples that can be used for simple breakfasts and quick dinners such as oatmeal, unsweetened dry cereal, individually frozen portions of fish and chicken, brown rice, whole wheat pasta, canned tomatoes and beans, and frozen vegetables.
6. Eat at home most of the time
One of the best ways to control your weight is to be in charge of the ingredients that go into your meals by preparing them at home. Restaurant and fast food meals tend to be too large and typically provide high-doses of salt, sugar, fat and calories. When cooking dinner, prepare extra and bring it for lunch the next day.
7. Do it mostly every day
Stick to your eating plan most of the time; don’t take the weekends off. A planned indiscretion here and there is not a big problem but taking off every weekend will set you back. You are much more likely to achieve and maintain your weight goal if you stick with your plan seven days a week.
8. Include more fruits and vegetables
Add more vegetables to both lunch and dinner, and even breakfast. The extra fiber will fill you up so you’re less likely to go back for seconds. If you are hungry between meals, go for veggies and fruit to keep you from reaching for unhealthy snacks.
9. Plan for exercise
Regular exercise increases the rate at which your body burns calories helping you to see results faster than with healthy eating alone. And adding exercise to your plan can keep you motivated during the times when the scale won’t budge since exercise helps you lose inches.
10. Enlist allies
Surround yourself with family and friends who are sensitive to your weight loss goal. Fill them in on the details of your plan and let them know you have made a personal commitment to succeed. Invite them to join you on your quest to improve your eating habits and health.
The key to achieving successful weight loss is having a sustainable plan that works. With all the bad diet advice out there this can be extremely challenging. If you need help, please get in touch. I can help you create a personalized plan based on proven techniques and strategies that will get to your personal best weight and stay there for good.