Tips for Healthier Eating

We know everyone’s weight loss needs are different but unless you have reached, or almost reached, your goal and/or are at a serious point of dialing in your nutritional needs, most people to not need to follow a strict regimen for weight loss. Below are some of our tips for losing weight and increasing overall health.*

----Check Labels----

  • Buy wholesome, real foods. Foods without ingredient lists or ingredient lists with minimal items and ingredients you know and understand. No crazy multi-syllable preservatives or additives. If you don’t know what it is, you probably shouldn’t be putting it into your body.
  • Check for added sugars, aim to stay below 25g per day or less. If you are looking at something with 20g of sugar per serving PUT IT BACK!
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    ----Quit soda (regular and diet), energy drinks, coffee with added flavors and sweeteners, and other not-so-good-for-you beverages (vitamin water, Gatorade, PowerAde, etc.).----

    • Drink instead
      • Water – add fruit and herbs for natural flavor.
      • Soda water, plain or flavored (Check labels – keep it clean, should be water and natural flavors ONLY). You can also add fruit and herbs for flavor to plain soda water.
      • Kombucha
      • Teas (not pre-bottled unless from a quality source. Again, check your labels.)
      • Black coffee
    ----Eat 3 meals per day, breakfast, lunch, and dinner.----
    • Aim to balance all meals with a source of protein, carbohydrate (optional), fat, and vegetable.
    • Don’t worry about how MUCH you are eating. Worry about the QUALITY of what you’re eating and HOW you are eating it.
      • Slow down, try to take 10-15 minutes per meal.
      • Focus only on your meal, no TV, no phones.
      • Eat until you’re full. Try to avoid stuffing yourself and don’t cut your meals short because you think you should only be eating a certain amount. Remember its QUAILTY not quantity.
    • For general weight loss, try not to worry about calories. As long as you are balancing your meals and eating wholesome, real foods, calories should be irrelevant.
      • Stressing over how many calories you are taking in is more work than it’s worth. Eat good foods, eat until you’re full, have snack if you’re really hungry.

    ----If you get hungry between meals:----

    • Try drinking a glass of water, often thirst is mistaken for hunger.
    • If you’re well hydrated, grab a healthy snack. Try to have healthy foods available to snack on if you know if will be a while between meals. Snack ideas:
      • Nuts
      • Hard boiled eggs
      • Fruit
      • Smoked salmon
      • Good quality deli meats
      • Guacamole, salsa, or eggplant dip with vegetable sticks
      • High quality, full fat yogurt (can add fruit for flavor, or other spices for a healthy veggies dip)
      • Quality beef jerky
      • Can of tuna or salmon
      • Chicken salad (homemade with paleo approved mayo or homemade mayo)

    ----Don’t be afraid of certain foods because they are high in carbohydrates (or fats).----

    Surviving on protein alone is no fun. Carbohydrates are not the evil macronutritient many believe them to be. Neither is fat. Don’t let this fear stall your goal.

    • Quality carbohydrate sources:
      • Whole grains (if you eat grains)
      • Fruits
      • Beans
      • Potatoes
      • Popcorn (not the stuff in a bag, pop it yourself)
    • Quality fat sources (We don’t think saturated fat is bad for you and believe vegetable and seed oils should be avoided):
      • Butter/Ghee
      • Coconut oil
      • Avocados/avocado Oil
      • Olive oil
      • Animal fats from quality animals
    ----Hold yourself accountable or find someone to help you maintain accountability.----
    • We know that going it alone can be tough. Use a journal to help keep you on track or find a friend to conquer your journey with you.
    • Let others know what you’re trying to accomplish and how important it is to you so they don’t try to sway you off track.

     

     

    If you are starving yourself, you run the risk of stalling your weight loss.

     

    If you are eating regularly, aren’t hungry between meals, and still aren’t losing weight, then it might be time to start looking at calories and/or macronutrient percentages. Be honest with yourself though, how clean are you REALLY eating? Is there room to improve? Give healthy eating a 4-6 weeks for progress before making any drastic changes. If it still hasn’t helped then look into paying more attention to calorie and macronutrient intake.

     

    *Please note: This is our advice only and not a weight loss or health prescription. As always, your doctor’s advice precedes our recommendations.

     

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