Weight Loss, What comes to mind ?  

Eat less. No sweets. Extensive workouts.  Do you really want to live life this way?

Weight Loss, restrictions?  

The problem is it’s all about restriction and this changes the way we think and behave.  Of course your body needs to have a calorie deficit to lose weight, but this needs to be achieved by eating foods that are not calorie dense most of the time and increasing your calorie  expenditure through building muscle and movement.

• If you want to lose weight, stop trying to lose weight.
  
• Focus on eating.  Focus on satisfaction.  Focus on movement.
• Losing weight is really about being healthy. 

Weight Loss, about being healthy  

Balancing blood sugar and hormones effect so many aspect of health and weight.  The food choices you make effect your emotions, gut, blood sugar, hormone level and all this effects health and weight.

So what do you do?

Choose healthy foods 85% of the time.  Yes you can eat whatever you are craving 15% of the time and still achieve your health goals.

Eat when you are hungry and stop when you are satisfied (yes, you have to pay close attention to know).

Find times to build muscle and get some steps in daily.

Weight Loss,  more on those healthy foods.

Planning ahead and shopping for the foods you want to eat is critical.

Make a list that includes fruits, vegetables, lean proteins (chicken, fish, pork, beans, eggs, yogurt), healthy fats (nuts, seeds, olives, olive/avocado oil, nut butters), healthy carbs (bread, rice, potatoes, root vegetables).

• Start your day with protein and fruit (Greek yogurt with fruit or eggs and fruit with toast if you desire).  
• Eat when you are hungry and consider a salad for lunch.  
• Salads are loaded with nutrition and fiber and can also include  protein and healthy fats (dress with olive oil and vinegar or lemon).  

Did I mention how fiber and protein make you feel full.  Snack on fruit and nuts or nut butters.  

• For dinner, include lean protein, vegetables and always a healthy grain.
• Carbs help you sleep and your body needs this kind of fuel.  
• Limit carbs but definitely include.

Supplements can also help round out the picture for more complete wellness, healthy aging and energy.  You can improve sleep, increase energy, help your body build muscle, balance hormones, support a strong immune system, increase metabolism and decrease appetite by eating well and supplementing.

Of course, managing stress and getting adequate sleep are important too.

• Need help?  Let’s connect!

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