Tips for Healthy Weight Loss
I am all too familiar with the struggle that many people face when it comes to weight loss. The U. S. National statistics show that more than 70 percent of us are overweight or obese. Unfortunately, many times when people try to lose weight, they become frustrated and disheartened, and turn to dietary supplements, pills, unhealthy meal replacements, unhealthy fad diets, or even surgery. Regrettably, most of these are short-term solutions that end with the extra weight returning, often accompanied by troubling health consequences.
Many factors including environmental, genetic, hormonal, neurological and even social play a part in regulating our body weight. But don’t worry, these factors do not necessarily determine our destiny! We have the will-power to override them with the food and lifestyle choices we make every day.
Below are tips to aid in healthy weight loss:
- Stock Up
Make sure you have plenty of whole-foods purchased/grown, cleaned and ready to consume. One way is to own a Juice Plus+ Tower Garden. This is a hydroponic vertical growing system that makes it easy to grow your own fresh fruits and vegetables at home – www.langstoffel.towergarden.com. Having fresh vegetables in the refrigerator, a bowl of fruit on the kitchen counter and bags of nuts or seeds in the pantry will also make a big difference in the snack choices you make!
- Whole-Food Supplementation
Looking for another way to get your 7 – 13 servings of fruits and vegetables daily? Try Juice Plus+ capsules – http://langstoffel.juiceplus.com/us/en/buy/capsules/juice-plus–orchard–garden—vineyard-blen-capsules. The Juice Plus+ trio is simply fruits, vegetables and berries in capsule form.
There are over 30 clinical studies published in reputable peer-reviewed medical journals that show how Juice Plus+ is beneficial to the human body on many levels including significantly raising antioxidant levels, reducing constriction of arterial blood flow after a high fat meal, reducing free radicals, lowering homocysteine levels, enhancing the immune system and repairing damaged DNA at the cellular level.
- Track Your Progress
Take a before photo, your measurements and your weight. If you are comfortable, share this information with a friend or mentor. Every 10 days, take these measurements again. Every 30 – 60 days, take a new photo. These tracking devices can be very rewarding.
- Stop Eating by 6:00 PM
Arrange your day to make sure that you can stop eating no later than 6:00 PM. With a little preparation, you can eat an early dinner or drink a healthy shake before 6:00 PM.
- Invite Friends and Family to Join You
Talk to those around you and invite them to join you. Or at least, talk to them about how they can best support your weight-loss efforts. Often times, friends and family can be the first to sabotage your efforts, so ask for their support.
- Eliminate Animal Products
Start by slowly eating less meat and adding more whole-foods. If you currently eat meat 7 days a week, back off to 5 days a week, then 3 days, etc. Substitute chicken and fish when possible.
- Eliminate High-Fat and Processed Foods
Clean out your pantry. Throw out those bags of chips, stale crackers and tempting cookies. Out of sight – out of mind. Again, make sure you are stocked up on those whole-foods. A healthy snack replacement might be Juice Plus+ gummies. These wonderfully tasking snacks come in orchard, garden and vineyard blend and are just another way we can eat more whole-foods and crave our sweet tooth – http://langstoffel.juiceplus.com/us/en/buy/chewables/juice-plus–orchard–garden—vineyard-blen-chewables .
- Not All Carbs Are Created Equal – Select Carefully
Avoid processed carbs at all cost! These may include white bread, white rice and pastas. Instead, eat whole-foods, brown or wild rice, quinoa, barley, oats, sweet potatoes, beans, lentils and of course lots of fruits and vegetables.
- Drink Lots of Water
It is important to stay hydrated and drink as much water as possible. Sometimes hunger can simply be a sign of dehydration. Try a detoxifying blend of cucumbers, lemons and mint in a pitcher of purified water for additional detoxing benefits.
- Avoid Liquid Calories
Whatever you do, don’t drink your calories, especially in the form of sports drinks, sodas, sweetened beverages, fruit juices and alcohol. Instead, eat the whole fruit and always water is the preferred beverage. Don’t like water, try a mocktail. Mix your favorite fresh fruits and a small amount of fresh fruit juices into seltzer water.
- Include Physical Activity (most days of the week)
Exercise is important, so schedule your workout like you would an important meeting or appointment. This can be anything you like to do and as simple as walking. Make it a goal to park at the end of the parking lot when you go shopping. Set a workout date with a friend or join a class. Just keep moving!
- Sleep 7 – 8 Hours
Make sure you are getting between 7 – 8 hours of sleep nightly. Researchers have found that a lack of sleep may cause many significant changes in the body and increase ones risk for serious health concerns such as obesity, disease and even early death. Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help you to decrease risk for health conditions, manage your hunger levels, maintain your immune system and retain memory.
- Be Patient
The rate at which people lose weight depends on many factors, including activity level, age, muscle mass, health conditions and medications, and of course caloric intake. I don’t encourage setting goals around the rate of weight loss. Rather, focus on behavior and health goals, such as cooking at home more often, eating more servings of whole-foods, and increasing physical activity. For most people, this approach will result in safe and sustainable weight loss. I’m not a fan of fasting for weight loss, weight-loss pills/supplements, or other practices that are temporary and do not promote long-term health.