It's the beginning of a new year, and many people have weight loss as their #1 new year's resolution, especially after overindulging during the holidays. If this is your New Year's resolution, here are our no-nonsense tips on how to lose weight without going on a diet.
Keep it clean
Be a label reader! Make sure that the foods you're eating are as close to their original form as possible. Avoid foods that contain ingredients that you can't pronounce or don't recognize, and choose organic whenever possible.
Don't starve yourself
Studies that show that if you regularly eat healthy snacks, then you actually eat less during meals and maintain a healthier body weight. Keep healthy snacks such as fresh fruits & vegetables, nuts and seeds on hand to satisfy your hunger and prevent unhealthy cravings.
Catch some Zzz's
When you don’t get enough sleep, your body produces hormones that make you susceptible to overeating, while at the same time being less satisfied. A sleep-deprived body will also produce more of the stress hormone cortisol, which triggers cravings for sugary or carbohydrate-laden foods and causes the body to store more fat. So make sure you get your beauty sleep!
Did you know that your brain often misinterprets the cue for thirst as a cue for hunger? You need a minimum of eight 8 oz glasses of water a day to stimulate digestion, reduce cravings, and facilitate proper elimination. Try drinking a large glass of water 15-20 minutes before each meal. You should find an improvement in your digestion as well as a decreased appetite!
Pack in the protein
Eating lean proteins with every meal will help stabilize your blood sugar, make you feel full longer, and burn more calories as it digests than carbohydrates or fats. Try to make sure every meal contains some source of protein, such as eggs, beans or legumes, seeds, nuts, fish, or lean, grass-fed meats. The great thing about this simple principle is that it is about adding to your diet, not reducing or eliminating anything!
Don't drink your calories
If you're trying to lose weight, one of the first things you should do is avoid liquid calories. Most people don't realize how many empty calories they're consuming each day in things like sodas, juices, milk, sports drinks, lattes, and alcohol. Plus, these drinks often replace water, which leads to dehydration, slower metabolism, more cravings, etc... Make the switch to water today and see how much difference it makes!
How many times have you gone to the fridge, looked at all the vegetables in the crisper, then closed the fridge because you lack the time or motivation to make a healthy snack at the moment? When you get home from the grocery store, take some time to wash, chop, and pre-portion your fresh produce so that you're more likely to eat them when you are looking for an afternoon snack.
Shrink your plate
Using a smaller plate (and smaller portion sizes) when you're eating creates a powerful optical illusion that tricks your brain into feeling fuller with less food. Fill in any gaps on your plate with extra veggies for a nutrition boost!
Eat healthy fats
Fat is a vital nutrient that our body requires for proper function, but not all fats are created equal. Healthy foods like avocado, coconut oil, nuts, olives, sardines, and eggs contain monounsaturated fats, and these foods can actually support weight loss! Avoid fats from dairy, beef, pork, and vegetable or canola oil, which contain unhealthy saturated and trans fats.
Love your liver
Most people don’t think about liver health when it comes to weight loss, but the liver is responsible for metabolizing fat while also working like a filter to clean toxins out of our blood, helping us feel energized. Supporting your liver through supplementation or a gentle liver cleanse can help boost stalled weight loss, improve digestion, and increase energy.
We hope these simple tips can help you achieve and maintain a healthy weight! If you'd like a personalized plan that includes nutritional guidance, supplement recommendations and other support to achieve your weight loss goals, give us a call at (435) 586-4854 to schedule an appointment for a consultation today!