When I was in my 20’s and overweight I followed every diet available, Jenny Craig, Weight Watchers, the South Beach diet, weight loss pills, you name it. After following each of those programs, I lost the weight and gained back as soon as I was not following the plan or having the “I am on a diet” mentality.
After many trials and errors, I learned that diets don’t work in the long run, and decided not to spend more money on weight loss programs or specialized exercise equipment; instead, I started eating more consciously and running three times a week. This is how I lost all the weight without diets.
1. Focus on Health
Let’s start this one with one of my favorite quotes from Hippocrates “Let thy food be the medicine and thy medicine the food.” Focus on health every time you eat not in losing weight. Instead, choose foods that will make you feel good, and that will nourish your body. Whole foods such as fruits, vegetables, grains, and legumes have fewer calories than other foods.
If you follow this only tip consistently, I guarantee that you will lose weight and you will maintain it in the long run, of course, you want to add exercise to the equation. Increase your consumption of nutritious foods, don’t skips meals and move more.
2. Avoid Diets
Again diets do not work in the long run unless you purchase Jenny Craig’s frozen foods for the rest of your life. Instead, practice the 90/10 rule, eat healthy food most of the time and eat dessert or a glass of wine on the weekends or social events. Maintain balance.
Diets offer short-term successes, but eating healthy provides long-term success. Avoid the “diet mentality,” if you practice the 90/10 rule you can eat whatever you want in the 10% that you have. Start each day with the right attitude, loving and appreciating your body for everything that it does for you, and nourish it with each meal.
3. Eat Consciously
Eat consciously, every time you have breakfast, lunch, and dinner sit down and enjoy your meal. We live in a world where everything moves faster; you need to check your emails, run to work, take care of the kids, run errands, etc.
If you want to start eating more consciously make your meals an important part of your day, start planning and cooking your meals. Avoid any distractions, such as checking your mobile phone, watching TV or driving while eating. By eating consciously, you will avoid overeating and eat fewer calories.
4. Stop When You Are Full
If you start eating consciously, without distractions, you will begin to notice once your stomach is full. The brain takes 20 min to release chemicals to send you the signal indicating that your stomach is full. If you eat slowly, you will start noticing that you get full more quickly.
When I eat out, I usually ask for a doggie bag to take half of the food because sometimes the portions are huge. Remember, you don’t have to eat everything that is on your plate, eat until you feel satisfied.
5. Cook your Meals
There is nothing better for your health than cooking your meals at home, purchasing your groceries and taking the time to prepare the food to nourish your body and spend time with your family. Purchase fresh organic food, instead of canned food, frozen food or fast food.
Planning your meals is essential; If you don’t like cooking every day, cook large portions on the weekends for other days and put the food in glass containers to eat later. You will have prepared food to take to your office and when you come back from work.
6. Move your As*
Sorry my french…We all know that if we consume more calories than the calories our bodies burn, we will gain weight. Check how many calories your body needs, an average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.
Find an activity that you enjoy and do it regularly, consistency is vital. You will burn calories and feel great after your workout. Exercise will help you to maintain your weight, get better sleep and lower your stress levels.
Choose what works for you. Eating healthy is a decision that you make every day with every meal. Check my other blogs to get more health tips on how you can stay more active and have a healthy body.
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Be healthy, be happy, be the change!