Do you feel like you are eating healthy, but weight loss still seems elusive? Try these nutrition tips.
Review your current eating patterns to make sure that you are including the following healthy foods:
First off, Eat real whole foods.
Focus on eating foods in their whole form. It’s easy to fall into a routine with food, and relying on restaurants or “convenience” foods. Pre-packaged foods are typically highly processed and full of chemicals and added sugars and fats that contribute to weight gain. Compared to these processed and refined foods, real foods are more satisfying. Set boundaries on eating unhealthy convenience foods, like granola bars, breakfast bars, subs and microwaveable meals.
And when eating real, whole foods, make sure to include the following:
- Fiber. Are you getting enough? Fiber helps to prevent surges in blood glucose because it slows the absorption of sugar. Fiber-rich foods contain bulk and help to keep you feeling full. Foods high in fiber are nutrient-dense and often lower in calories and higher in volume than other foods. Examples include apples, berries, pears, beans, lentils, artichokes, broccoli, cabbage, avocados, nuts, seeds and 100% whole grains.
- Protein. Protein is particularly high in the amino acid leucine, which research has shown may be one trick to shedding body fat. It takes eating about 25-35 grams of protein every 4-5 hours to get enough leucine to see a positive effect. So don’t skip that mid-afternoon protein snack! Cottage cheese, Greek yogurt and hard-boiled eggs are great go-to high-quality protein sources.
A few other helpful hints:
- Eliminate empty calories. Sure everything in moderation, including moderation, right? If you’re stuck in a weight loss plateau, it’s time to take an accurate assessment of what you are eating and how often. A food journal is a great way to keep yourself accountable. Keep track of all those “extra’s” when dining out, like cocktails, desserts, creamy salad dressing and the ubiquitous bread basket. And don’t forget about the handful of candy or chips that you grab at work. The calories add up!
- Get accurate. In this age of super-size portions, many of us have portion distortion. Break out the measuring cups and spoons to make sure you are eating proper portions. If you have a digital food scale, use it– at least until you feel confident about serving sizes.
- Address food sensitivities. It’s not uncommon to be carrying around extra fluid weight if your body is chronically inflamed from the foods you are eating. Common symptoms of food issues are gas, bloating, nausea, diarrhea, constipation, fatigue, joint pain and brain fog. If you’re experiencing any of these symptoms on a regular basis, it might be worthwhile to talk with your doctor about getting a blood test for food sensitivities. You can also try an elimination diet on your own or with the help of a qualified health coach.
Take the Next Step!
Stop depriving yourself! Learn how to lose weight and improve your health without restrictive diets! Sign up for my eBook The Diet Alternative. After reading it, you’ll immediately be able to start losing weight by using my simple approach! Oh, and it’s FREE!
Are you ready to experience lasting weight loss, less stress and improved health? Schedule a Free 30 minute session to talk about your goals and what might be standing in your way.
Coaching for Healthy Living- helping to transform lives by focusing on the whole person.
Janine Gilarde is a Registered Nurse, Certified Health and Wellness Coach and a Certified Reiki Teacher with over 10 years of experience in holistic and traditional approaches to health and wellness. She is committed to providing support to women so that they can manage their weight, increase energy, and reduce stress for improved health, well-being and healing. To learn more, please visit her website: Coach4HealthyLiving.com.