Funny how this works. Yesterday my 9 year old daughter was looking at a fashion magazine. She was loving the colours and the pictures. It is entertainment. I said to her “You know those pictures aren’t really real. They have all been altered in some way. Not every woman is supposed to look like that.” To which she said to me, “mommy I know, these girls are too skinny.” I sat back for a minute. I love the shift we are seeing. Slowly.
But weight is a big topic, and one of the many reasons people seek to work with me. Everyone seems to always ask me how to loose weight. I get that. But ask yourself … what is your ideal goal. What makes you feel and look your best. If you tell me it’s what we are bombarded with from the media—magazines, TV—as what your ideal is, that may just be an unrealistic goal you are setting up for yourself (and the majority of all of us.) So if you are trying to lose weight so you look good for you, want to be healthier overall and want what is your ideal. Here are my top 6 healthy weight loss tips. Here’s a hint, count nutrients not calories.
My Top Healthy Weight Loss Tips:
1. Focus on eating real, whole foods.
Eat plenty of non-starchy vegetables, some lower-sugar fruits, loads of green leafy greens, super seeds—chia, hemp and flax—and if you can tolerate them, organic eggs, wild-caught fish and on occasion grass-fed meats and chicken
2. Eat plenty of healthy fats.
Eating healthy fats helps burn fat by speeding up your metabolism. Plus, your cells and brain also require fat to function optimally. Incorporate the following nutrients below for healthy weight loss:
AVOCADO: Coined the “best healthy fat,” they contain monounsaturated fat that helps hydrate and shield the skin. Besides acting as a natural moisturizer, avocados are associated with anti-aging due to xanthophyll, an antioxidant and carotenoid with DNA damage protection. Avocados are also a primary source of vitamin E, which stimulates collagen production and benefits skin elasticity. The healthy fat in avocado helps stabilize blood sugar – allowing your body to release fat, protect lean muscle, and increase energy. It is a great addition to any meal. It’s the perfect blood-sugar stabilizing snack as a dip with vegetables.
EGGS: One egg yolk contains 13 essential nutrients, which makes it a superfood for your skin – on the inside and out! The yolk is rich in B vitamins, vitamin A, E and selenium – all of which are important for vital cell functions. Not only are egg yolks a fabulous source of protein, but they are also a natural source of biotin. Also known as the beauty vitamin, biotin promotes healthier skin, hair and nails.
OMEGA 3: Recent studies suggest omega-3 deficiency contributes to chronic acne; adequate levels of this anti-inflammatory fatty acid will not only keep your skin clear but will also increase cell hydration from the inside out. Wild salmon is one of the best food sources for omega-3 fatty acids and protein. This fish is also known for its vitamin D and selenium, a mineral that protects the skin from the sun’s harmful UV rays. Sardines, oysters and mackerel also supply these beautifiers. Not a fish lover? Walnuts One 200-calorie serving has 2776 mg of omega-3 essential fatty acids and is a great source both of protein and of copper, a mineral that boosts collagen production. Other fav healthy fats: hemp chia, flax, coconut oil and extra-virgin olive oil.
3. Avoid processed sugars and refined carbohydrates.
Limit your grain intake from bread, cereal, pasta, rice, and other starches. Steer clear of baked goods and sweets, and watch your intake of alcohol. I know it’s hard, but if you put your mind to it you can do it. Also if you drink a green smoothie every day, your sugar cravings will be just about eliminated. Trust me. Give it a week.
4. Manage stress levels.
Being constantly stressed out wreaks havoc on your health, hormones and weight. Find something that helps you taper down stress, whether that means yoga, meditation, or deep breathing. Or perhaps should I dare say, do less and stop multi-tasking.
5. Get adequate sleep.
Sleep deprivation contributes to weight gain, and it’s also associated with depression, pain and inflammation, heart disease, diabetes, and many other health issues. Getting at least seven to eight hours of sleep is vital to optimal health.
TIP: Avoid exposure to artificial light from smartphones, television, and other electronics too close to bedtime.
6. Exercise regularly.
Get on a regular routine of exercise and moving your body. You can’t exercise your way out of a bad diet—but exercise does make your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less inflammation and less body fat, especially dangerous belly fat.
In a nutshell: Your lifestyle, food choices and what you inherited are better indicators of your health and weight than your jeans. Some of us have to work a bit harder, and for some, it is much easier—but it’s very possible for almost everyone.
Watch how easy it is to follow just ONE day of Nourished eating for healthy weight loss and healthy weight maintenance. Want to learn more about how I can help YOU to your healthiest, happiest self by working with me? Click HERE.