vitamins 3Finding the right diet tips to lose weight is a great first step for anyone who is trying to shed a few pounds. One of the biggest obstacles that many people run into when they are trying to lose weight is a lack of knowledge. Many people are under the misconception that losing weight is complicated, but it doesn’t have to be. Exercise is definitely something that needs to be part of your day, but by improving your nutrition you will reach your goals even faster!

Tip #1 – Slow Down!

Take time to breathe.  Enjoy your food and savor each bite. Sit in a comfortable place and take time to chew.  Yes it sounds crazy but the more you chew your food the less digesting your gut will have to go.  You will actually process your food better. Also, by eating slower you will feel full sooner and eat less.

Tip #2 – Show your food gratitude!

Have a positive attitude about the food you are eating.  Enjoy trying new vegetables, they may become one of your favorites.  Think about the seasons and buy local whenever possible. In the winter root veggies are grounding.  In the summer leafy greens are light easy.

candyTip #3 – Stop thinking of food as a reward!

You are not a dog in training!  If you do something good don’t reward yourself with a treat.  Food is for nourishment and fuel.  If you accomplished something at work or lost that 10 pounds go buy a new shirt, don’t stop for ice cream!!!

Tip #4 – Analyze  your food environment!

Maybe you need to change the lighting in your kitchen or how your kitchen is set up to enjoy the art of cooking. Sometimes simply buying a new kitchen gadget like a great new salad bowl or a spirializer will encourage to spend more time prepping your food.

avocado 2Tip #5 – Shop more, buy less!

Good nutrition starts in the grocery store. When you go grocery shopping the majority of your food should be fresh fruits and vegetables. Adding fresh herbs will make your healthy foods even better tasting and better for you. Buy what you need for two or three days so your food is fresh and more desirable.

Tip #6 – Add plant based protein and super foods!

Food is your best source of vitamins and minerals.  The additional fiber from plants will help your digestion. Some of the best sources are beans, nuts, mushrooms, lentils, broccoli, seeds, pomegranate juice, dark green veggies, citrus fruits and squash. Green leafy vegetables are loaded with healthy vitamins and nutrients, are low in calories, and they help to keep you feeling full longer.

sleep

Tip #7 – Sleep for better nutrition / Eat for better sleep.

Being on a “diet” can be mentally exhausting. It is proven that lack of sleep can lead to weight gain.  Some foods will actually help you sleep better, such as gogi berries, chia seeds, hemp seeds, fish, jasmine rice and tart cherry juice.  Add some of these to your evening meal to help you unwind.

Tip #8 – Cook more at home, but if you go out…

Plan ahead by looking at the menu online and choosing what you will order before you go out. Many times you will make a healthier choice by knowing what you want before you get there. Make healthier choices like having fish instead of pasta, veggies instead of fries, vodka tonic instead of margarita (that uses a pre-made mix). Also beware of additional sauces and dressings – those calories can add up quickly.

Tip #9 – Detox!

Detoxing with the change of the seasons is a great idea.  Eat seasonal veggies, low glycemic fruit, increase water, eat high quality animal protein and good fats, eliminate caffeine and alcohol (it’s only temporary) and most importantly cut out sugar. Carbohydrates that come from refined sources such as white flour, white sugar, and high fructose corn syrup are all definitely in the bad category, and should be avoided at all costs. Processed sugars have very little nutritional value, cause your blood sugar to spike, and will definitely add inches to your midsection.

Tip #10 – Find your element!

Make life fun, make cooking fun, have fun exercising and nurture yourself.  People that are happy and have little stress lose weight easier.

These 10 tips are a great starting point for anyone who has decided that it’s time to eat better. Remember that any successful diet plan is one that is planned out.  Stay tuned for more info about our “21 Day Recharge” program!

Beth - NutritionIf you need help formulating a plan and sticking with it please contact the Body Edge Wellness Coach, Beth Mincher.  She will meet with you to help you get on the right track and stay there.  She can be reached at (832)506-9961 or by contacting Body Edge at (910)575-0975 to schedule a coaching session. A coaching session is 60 minutes long for $50. But if you mention this article you will receive 25% off!   Beth is a Certified Holistic Health Coach, board certified by the American Association of Drugless Practitioners, and received her training through the Institute for Integrative Nutrition. She focuses on helping people achieve optimal wellness through a whole body approach; emphasizing the importance of diet, but also other factors such as: physical activity, personal relationships, career, emotional wellness, lifestyle, prevention and the use of natural therapies.  Beth’s goal is to educate and empower people to make positive, healthy food and lifestyle choices that will lead to more energy, less stress and a stronger, happier body, mind and spirit.