10 Tips to Achieve Your Ideal Weight
When coaching my clients, I try not to emphasize weight loss as the main factor in living a healthy lifestyle. I believe in focusing more on how my clients feel. However, almost everyone I work with usually has the desire to lose a couple of pounds when we begin our journey together.
I wish I could tell you there’s a “magic potion” or formula for weight loss, but such a thing does not exist. What works for one person may not work for another. However, I do believe there are certain things everyone can and should do to promote weight loss. The good news is it doesn’t have to be complicated. I prefer to approach wellness with simplicity. Today I’m sharing my simple tips to achieve weight loss here.
Focus On Whole, Nutrient Dense Food
A balanced diet based on whole foods can naturally help support a healthy weight. Think healthy fats, complex carbohydrates, and lean proteins, which all provide adequate nutrition. Whole foods contribute to satiety (feeling full).
Fiber can help support a healthy weight because it keeps you fuller longer, meaning you may be less likely to reach for snacks shortly after meals. Fiber also supports your gut health, which as we’re learning, may have more significant implications when it comes to your weight.
Limit Exposure to Unnecessary Additives
Some compounds you’re likely to encounter in your daily environment may contribute to weight gain by affecting the body’s ability to metabolize fat.
These chemicals may also be referred to as endocrine disruptors. Some
Examples include:
BPA: a compound found in many plastics and cans.
Perfluorooctanoic Acid (PFOA): a nonstick coating used on pans.
Pesticides: herbicides, fungicides, and various other substances used to control pests. Pesticides also include plant regulators, defoliants and desiccants.
Phthalates: chemicals found in plastics.
“Natural” flavors: natural flavors are created from substances extracted from plant or animal sources
Citric acid: A manufactured form of citric acid is commonly used as an additive in food, cleaning agents, and nutritional supplements
Refined oils: Canola oil, Vegetable oil, Soybean oil, Safflower oil, Corn oils, Margarine (or any other ‘buttery’ spread). These oils have been treated with acid, or purified with an alkali, or bleached. It can also be neutralized, filtered or deodorized. All of which require chemicals like Hexane.
Eat Mindfully
When you eat, try to slow down and be present. Digestion starts in the mouth first. Take a moment to be grateful for the food and try to chew each bite thoughtfully. By trying to eat (and chew) mindfully, you may find you are satisfied by a smaller portion than when you are rushed and don’t take time to enjoy the meal.
Eat for satiation
If you’re trying to lose weight, make sure you’re eating enough to feel satisfied (within reason) so that you don’t feel the urge to snack or binge on the foods you’re trying to limit. We want to allow enough time to fully digest our meals so waiting 4-6 hours between meals is ideal.
Cook Food At Home
Portion sizes tend to be larger at restaurants, which can lead people to eat more. Restaurant meals are typically higher in fat, salt, and sugar. Eating out can be a fun treat, but if you’re getting the majority of your food from restaurants, you may be consuming more calories than you realize. Experiment with cooking at home and explore a variety of whole foods and cooking techniques. If you find it hard to get started I have meal plans that make it simple.
Know when to drink water
We have been told that drinking water during meals helps our digestion. However, in recent studies, it has actually been proven to disrupt the digestive process. Water should be the first thing you ingest every morning. You should be drinking 1-2 hours prior to meals. A glass before bed is also helpful if it doesn’t keep you awake at night to go to the bathroom. Try to aim for 16 oz of water 5 times per day.
Switch Up Your Beverages
Replacing sugar-sweetened or high-calorie beverages (sodas, juices or alcoholic beverages) with water is especially useful in supporting a healthy weight. In an effort to consume quality calories, these items should be very limited. Consuming too much of these empty-calorie beverages can actually lead to eating more throughout the day. Studies show that simply adding more water to your diet may contribute to weight loss over time.
Move Your Body
Working out helps relieve stress, burns calories, and gives your metabolism a boost even when you’re not working out. This why even 20 minutes a day is effective for weight management.
Manage Stress
Stress may cause weight to increase in two ways:
1. First, the body increases its production of stress hormones. When these hormones are triggered, the body goes into fat-storage mode and becomes more effective at storing fat.
2. The second way is emotional – stress may cause people to seek comfort, often in the form of food. The more stressed you are, the more you may be drawn to less healthy foods.
So, not only are you more drawn to high-calorie foods when stressed, but your body is also more efficient at turning them into fat. Try taking a moment to pause, take deep breaths, meditate, read a book, take a walk, try yoga or listen to calming music.
Prioritize Sleep
Skipping out on sleep can cause disruptions in your circadian rhythms, which can increase inflammation in the body and create conditions conducive to weight gain. Sleep deprivation also causes your body to produce more ghrelin, the hormone that signals you to eat. Most adults need 7–9 hours of sleep per night.
Wellness doesn’t have to be complicated. At Ashun Wren Wellness we believe that simplicity is the key to healing.