I think these should apply to almost any type of diet.
I notice many struggling to stay on whatever diet they have chosen. I believe the first thing you need to figure out is: What is your why? Why do you want to lose the weight? If you have a strong enough reason, this will keep you more honest and motivated. You should go into any diet with the knowledge, it is going to be tough. Losing weight is not easy. The typical American has adapted to burning those carbs and sugars, it also really likes to store those as fat too. When you start to reduce your carbs and sugars, your body is going to tell you it’s hungry. Where is the rest of it? This will start out pretty intense the first week or two. It will get better, by week three or four you should notice you are not as hungry. My suggestion during the first month is to eat whenever you feel hungry, but just fruit or vegetables between meals. Nobody likes feeling hungry all day. If you are miserable, you likely not stay with it. This should be enjoyable you are going to be healthy, you should not feel hangry. Before you even start a diet, I suggest you start eliminating the top few “bad for you” foods or drinks you are currently consuming. Start researching some healthy replacement meals you think would be delicious. Go ahead and start trying them out. Replace 4 to 7 meals that first week. Make sure you find a few that are quick and easy or give you the ability to make 3 or 4 meals out of one dish. This way you do not have to cook every time you eat. My go to quick meal or snack, is a 12 ounce can of tuna (9 oz after draining the water), I add a fork or two of mayo, and a fork of sweet relish. Takes about 2 minutes to make, and around 250 calories. You need to have meals you will get excited about eating. If you like what you eat, it makes the whole process more enjoyable. How long will you eat food you do not like? Not long I’m guessing.
Just keep replacing your typical meals, with your new selections as you go. Before you know it, you might be eating healthy all the time and you barely noticed. I know some have trouble getting others in the house to conform to your new ways. My suggestion is not to tell anyone. Just swap their meals out like yours, provide healthier options (maybe their favorite fruit), and they might not notice either. If they are on to you, let them cook for themselves and clean up too. You were just trying to show them you loved them. I bet they come around to your way of thinking pretty soon.
Set a few goals. I think your first goal should be 10 pounds of loss or less and celebrate when you hit it! Do a little dance, make a little …. woah, have a cheat dessert or not, just celebrate in some way. You have just accomplished something wonderful and difficult. Do not put a time limit on it, some bodies take a little longer to start letting go. We all lose at a different pace, and we will most likely stall after dropping some weight. After dropping the initial weight and reducing calories, your metabolic rate will slow. This is a good thing most people think they want a faster metabolism to burn more calories, but that also makes you want to eat more. Slow is good, be patient I know it’s tough. Your body is just adjusting to its new diet. Even if you work out extra hard, your body will lower its metabolism during rest. The body is amazingly efficient, and is just trying to keep you alive. You are doing good things, keep it up and you will see results. Have multiple smaller goals throughout your journey it gives you something to look forward to, and that important feeling of accomplishment when you hit them. You are going to do great, you got this!
But wait, there’s more!!!
- Increase your protein, but limit to 50% of total daily calories or less. Protein burns up to 30% of its calories during digestion, and it helps give you that full feeling. You also feel fuller longer, as it takes longer to digest.
- Increase your fiber to 25-30 grams a day, too much fiber can cause trouble too. Not enough fiber will halt your weight loss. Fiber reduces visceral fat absorption, and also gives you that full feeling. Visceral fat is what wraps around you liver and other organs. Good sources of fiber are almonds, apples, avocados, broccoli, brussels sprouts, berries, black beans, cocoa, flax seeds, nectarines, pears, sweet potato, spinach, and walnuts. Mix them up they all have different benefits. Also, wild fruits, veggies, and meats develop survival properties, we absorb those when we eat them as well increasing our longevity. Fruits and veggies are also good for gut health and promote fat burning. Try replacing one of your sweet treats with a pear or your favorite from the list.
- You may consider ordering your groceries online to avoid temptation in the store. There are several meal delivery options now days as well.
- Remember those 5 commandments? Know that you will most likely succumb to a moment of weakness more than once. Dieting is tough, and let’s quit calling it a diet it sounds negative. Anything you eat is considered your diet. Feeling guilt or shame when eating off the “plan” activates the reward center in your brain. Which makes you prone to eat and overeat.
- Not getting enough rest will slow your progress. It throws all of your systems off, causing you to absorb more and burn less calories. One doctor said a study showed lack of sleep increased caloric consumption by 300. One third of weight loss occurs when we sleep and when the body begins its healing process.
- Remove as many food triggers as you can. If you see, smell, or think about food you will want to eat. If you see a plate of cookies on the counter, I bet you have at least one. I used to get 2 or 3.
- If you are going Ketogenic, maybe ease into the lower carbs over a few weeks. Maybe try and stay between 60-80 carbs a day for a while and reduce as you get comfortable. Any reduction in carbs should result in weight loss, but the bigger the reduction the better the results.
- I know fasting is popular and there is good reason for it. It has amazing benefits and I love it and them. Dr. Ruth Patterson had a group of breast cancer survivor’s fast every night for 13 hours. Dinner at 6pm and breakfast at 7am. She reported a 34 % reduction in cancer recurrence rate, melatonin does a lot more than put you to sleep.
- Do not forget your water. I think someone said 73% of American’s are dehydrated. Half your body weight in ounces per day should be the minimum. 17 ounces 30 minutes before a meal increases weight loss by up to 44% and can burn an additional 90 calories.
- Vegans, I am still learning about you. Some common mistakes vegans make are: Just because it’s vegan, does not automatically make it healthy. Not enough B 12 – causes fatigue and brain fog. Not enough Calcium – supports your bones, muscles, and teeth. Not enough Iron – causes fatigue, shortness of breath, and dizziness. Eating too few calories. Not enough water. Not enough whole foods or protein.
Hope you enjoyed these and maybe have a game plan now! Have a great day and good luck on your journey.