Weight Loss Strategies

There are various ways /strategies to go about loosing weight. But, there is only one way to make those changes last and that´s by changing lifestyle habits long term. Ideally, you would see a nutritionist and get an individualized plan that you can follow but if you do not have access, here are a few strategies for changing to healthy eating & lifestyle habits that are a great starting point.

SET ACHIEVABLE GOALS

Begin with small changes that are not very difficult and that you believe you can maintain in time and progressively include more changes. Starting on a drastic diet may help you shed more pounds faster but you will not be able to keep them off in time and as soon as your back to your old eating habits, you will gain all the weight back and sometimes more- the well known ÿo-yo dieting effect¨- For most people a weight loss goal of 1-2 pounds a week is considered safe.

MOVE YOUR BODY

Loosing weight requires you to loose more calories than you consume. One way is decreasing the amount of calories you eat but you can also help with burning more calories by exercising. It´s not necessary but combining the 2 will certainly help in being successful with weight loss and maintaining it. Plus, we know that exercise has so many health benefits overall.

MANAGE STRESS & APPETITE

When we deal with chronic stress, as most of us do, the body releases hormones such as adrenaline and cortisol, which will increase appetite and potentially lead to overeating. These hormones along with others, also prompt the body to store fat.

Managing stress will in many cases help you manage appetite as many of us turn to food when we are feeling stressed, mad, frustrated, unhappy, etc.

But also, when you cut calories in your diet, the body can feel deprived and ask for more. You have to be aware of this and be prepared by choosing the right foods to eat that will keep you satisfied longer. Replace process carbohydrates that your body burns through quickly with foods that provide longer-lasting energy. For example, instead of muffins or sugary cereals, try eating eggs or yogurt with nut butter so you’re not hungry right away after breakfast. Keeping yourself full longer sets you up for less snacking and saves calories- that means eating balanced meals with enough protein, healthy fats and fiber. In order to choose these foods you have to plan ahead and make sure you have these foods accessible.

CHANGE YOUR PERSPECTIVE

You can replace that outdated “dieting” mindset by focusing on eating mostly healthy foods and adopting other positive lifestyle habits. Try not to focus on what you can´t have and instead of feeling guilty for sometimes indulging, you can feel good about the positive steps you’re taking — while still experiencing the pleasure of food.

ENJOY HEALTHIER FOODS

Once you start incorporating healthier foods to your diet, there will be less space for the unhealthier foods. You will start to feel better overall including having more energy, better mood, perhaps you will experience less bloating/inflammation and weight loss. Here are a few tips to start on:

Add more protein

Protein is the king of nutrients when it comes to weight loss. A high protein diet can increase metabolism while also making you feel more full and reducing appetite. Protein should be included in every meal and snack.

Eat more fruits and vegetables

Fruits & vegetables are loaded with healthy nutrients such as vitamins, minerals, antioxidants and fiber. They have a high water content and typically are low density so you can eat a large serving without eating too many calories and it will fill you up.

Eat less of the high-sugar fruits and starchy vegetables and don’t be afraid to load up your plate with dark leafy greens.

Try to include more meals that are based on plants, especially if you can substitute veggies for refined carbs. Some example of recipes are carrot zoodles, zucchini zoodles, different stir fry’s and add your choice of protein to these dishes. 

Limit processed foods.

Processed foods are usually high in added sugars, added fats, and calories. What’s more, processed foods are engineered to make you eat as much as possible. They’re much more likely to cause addictive-like eating than unprocessed foods plus many of the additives the contain are endocrine-disruptors and can take a toll on your metabolism.

Limit sugar intake.

Sugar has a lot of calories and does not provide any nutrients that our body needs. In average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Another big source of sugar consumption is sodas. If your used to drinking a lot of soda, switching to water is a huge change that your body will surely appreciate and you will notice. Start slow if you need to by decreasing the amount of glasses of soda and replacing for water.

You may sometimes think you’re hungry and reach for extra calories when you’re actually just thirsty. Water helps your body flush out things it doesn’t need, such as waste or toxins, that add unwanted weight. It can also help you feel fuller. Soda don’t ‘have this same effect, they add a lot of calories and can also dehydrate you due to the amount of sugar they contain.

Prepared and photographed by NutraMilk nutritionist, Florencia Tagliavini.