Natural Weight Loss 101

Transcription

1 Natural Weight Loss 101 Let me ask you a few questions about dieting. How many diets have you tried? I d like to ask you this question because what I ve found with many people I talk to is that they have tried many different diets in their lifetime, weight watchers, the soup diet, the shake diet, or whatever other shiny name the next diet might come under. Think about it for a moment because yo yo dieting is very common and goes back as early as yrs of age for many people. But How much success have you had? Over that time you ve probably experienced some successes and also failed a few times too. But for the times you did experience success How long has it lasted? As a nutritionist, stories from people I talk to every day tell me it doesn t last that long. Many people lose the weight only to gain it all back again, plus some. Research studies also back this up and show that most people who follow a diet program usually gain it all back once the diet program is over. Can you relate to this? If you are sitting there right now nodding your head, I can tell you you re not alone. That may be one reason why you re here reading this today, because you want to lose weight but most importantly feel better about yourself and your life, right? It s no good to be in this yo yo dieting cycle because often what comes along with this it is self beating, disappointment, frustration, self criticism, and constantly feeling like a total failure. All this stuff just feeds into a cycle because then you go and binge eat or get into emotional eating and think that it s useless anyway. I guess what I m trying to share here is that you re not alone in feeling all these things, and this is something we often don t realize when we re trying to overcome things on our own, living our life day to day. Stop going around in circles! I can tell you really want to put a change to this and stop going around in circles or you wouldn t have taken the time to read this guide. Clearly you re ready to take some action. So I m going to share a few simple principles and practical information in this guide to help you get started on the right track.

2 One thing I know for sure us that there is nothing wrong with you, you re not a failure, it s just that we live in a world where the multi billion dollar weight loss industry keeps selling us bright shiny objects, and we keep buying into the cycle. In a way they want us to feel bad so we ll keep trying the next best thing. That means we have often been given misleading or incorrect information when it comes to weight loss and nutrition. So we re here today to talk about putting an end to the dieting cycle. Why? Because dieting does not work! Click on this link to listen to the podcast about the downfalls of yo yo dieting So let s dig into the basics. This short guide will cover: The most important factors that influence your weight loss Why counting calories doesn't work The basics about carbohydrates, proteins and fats How to construct a healthy template for success And a few mindset strategies for life long change

3 The most important factors that influence your weight loss Clean diet 80-90% of your weight loss results. On a practical level what goes in your mouth is the most important factor that contributes to results and long-term success. What does clean diet mean? Quite simply, it means CUT OUT THE CRAP and focus on eating natural real foods. Exercise 10-20% of your weight loss results. If it s too much to include exercise then just focus your efforts on diet. Exercise does provide many health benefits and help weight loss but it won t be where the majority of results come from.. Mindset 100% determines your short and long-term success. Focus hard on working with your mindset and the behaviours that your daily thoughts drive, as this is the biggest determinant of your success. There are some tips on where to start with this later in this guide. Why counting calories doesn t work Counting calories has many flaws. You set a certain amount of calories that you think you should be eating. Most people set their calorie intake way too low because they have heard that calorie reduction helps you lose weight. That s what the weight loss industry says, right? So you go about setting your calorie intake to 1200 calories a day, which most people do, I see it ALL the time, and chances are this is not enough food and guess what happens when there s not enough food? Your body will protect its fat stores and there will be no fat burning occurring. So if you ve been wondering why you re not losing weight on a 1200 calorie diet, that s why. Not only that it also often leads to more cravings for sugar and carbohydrates, two of the main things we want to reduce for better weight loss.

4 The calorie counting method is also flawed because it sets the president that most of the time you can eat whatever you want as long as you stay within your required calories. But when you stop counting calories, what happens? You haven t learned any new skills or habits, and you end up putting all the weight back on because you start eating more again. Counting calories is also boring, it takes loads of time, and it s non intuitive. What does that mean? It means you are not listening to your body. Counting calories doesn t teach you to observe your physical needs and it doesn t teach you how to balance hormones or promote optimal function in the body. Generally speaking all counting calories does if teach you to count the numbers and stay away from fat! This generally doesn t equate to long-term success because as soon as you stop counting calories you end up back to your old habits and all the weight comes back on again. The key is to stop counting calories, stop dieting, and start focusing on a healthy dietary pattern that you can personally sustain for the rest of your life. That is what will produce weight loss and more importantly help you keep it off! Click on the links below for some more articles about counting calories. Weight watchers or counting calories? How many calories to eat to lose weight? Calories in food are not created equal How important is portion control for weight loss?

5 You are what you eat Basic Nutrition Fundamentals You ve probably heard this saying before and it literally is true. We are often too focused on the pleasure and enjoyment of food and don t stop to think about it s function. Every single cell in your body is made from the food you eat. Our body needs fuel to function at it s best; so when we gain weight it s our bodies way of saying something just isn t right. So we have to get back to the basics of nutrition in order to set it right again. So let s talk about that now. You ve probably heard of the terms macro and micronutrients before. We have 3 main macronutrients protein, carbohydrate and fat. These macronutrients contain the micronutrients vitamins, minerals and trace nutrients and other healthful properties. The important thing is that our body needs all of them to function properly so we feel great, have loads of energy, and look good too. With our modern Western diets we are consuming ample food but surprisingly many people are vitamin and mineral deficient. This is because much of the modern food supply is energy dense but it lacks quality nutrition. What you must do is get back to natural, real foods that provide plenty of nutrient density. The nutrient content is what your body needs. So let s just cover the 3 main sources of macronutrients so you know which foods to choose for best success. The basics about carbohydrates, proteins and fats We re not going to go into the major roles of all these foods because I want to make this mini book practical so that you can use the info to get some better results. So let s just cover the best food sources for weight loss when it comes to protein, carbs and fats. PROTEINS Choose from: Red meats such as beef and lamb Game meats such as venison, kangaroo, rabbit Pork Poultry such as chicken, duck, turkey Fish such as wild salmon, tuna, mackerel, herring, bass, cod Eggs eat the whole egg Beans and legumes are partial proteins. They are also a partial source of carbohydrates. Dairy products full fat cheeses, cottage cheese (moderately)

6 FATS Choose from: Olive oil Macadamia nut oil Flaxseed oil Avocadoes Avocado oil Coconut oil Butter Cheeses, milk, plain yogurt (moderately) CARBOHYDRATES Choose from: Vegetables Vegetables Vegetables there is such a wide variety to choose from. Eat a minimum of 5 serves a day and it should be easy to meet that quota. Fruits in moderation about 2 pieces day Gluten free whole grains such as brown rice, quinoa, millet, amaranth and buckwheat. Limit intake to approximately 1 cup a day. So that might be 1/2 cup brown rice and 2 crackers. As a rule do not displace vegetables for whole grains. Click on the links below to read more about proteins, carbs, and fats. Guide to healthy proteins Guide to healthy carbohydrates Guide to healthy fats What are simple and complex carbs? What is a gluten free diet?

7 How to construct a healthy template for success The basic template goes something like this: A serve of protein at every meal Veggies minimum 5 serves, so load your plate with veggies at every single meal including breakfast whenever you can Carbs from grains for gluten free eaters in moderation as suggested above Small amount of fats Take a look at this picture as an example. You have a chicken breast (protein), a big salad or stir-fry vegetables (carbohydrates), and half an avocado (fats). That makes a basic healthy template that s great for weight loss. Of course it won t look like this all the time depending on the meal you make, but aim for this as a basic guide and you can t go wrong. Keep It Simple. Simple does not mean boring. There are plenty of ways to cook easy, amazingly tasty food. But the aim of the game is to choose from natural, real food sources and the rest will naturally take care of itself! That s why it s called natural weight loss. I guarantee it s one of the best and healthiest ways to lose weight!

8 A few mindset strategies for life long change Don t forget the most important aspect of weight loss success mindset. With out the right things going on in your head you just won t succeed. You ve got to admit we are our own worst enemy, right? So let s just get a few things straight right up front. Self talk Have you heard of self talk? It s the inner dialogue we all have running inside our head 24/7. All the things we are saying to ourselves at every point of each day. It just all happens to be going on inside our heads. No one else can hear it so we can seem perfectly fine, and yet inside it can be like the war of the worlds. A fight between the angel and the devil, one trying to help you choose the right thing and the other trying to convince you otherwise. Your task from the very beginning is to listen to your self talk. What type of things do you say to yourself day in and day out? Most of the stuff we say is on autopilot and chances are a lot of it is negative as well. So work out what the dialogue is saying and then replace the negative with the positive. At first it is a big effort because you will have to convince yourself and talk yourself out of habits and patterns. But the more you do it the easier it becomes so work on this as hard as you can because it s the mental stuff that can make or break us when it comes to weight loss and following a healthy lifestyle. Click here to read about how you can open your mind more

9 Get out of your comfort zone One thing we need to get straight before embarking on a new lifestyle plan is that resistance is natural. We are uncomfortable with change but we need to get uncomfortable in order to get comfortable. This means it is normal to feel discomfort so if you can get used to that from the outset, you ll be able to manage the discomfort better. But you want to get to amore comfortable and happy place so you must know this is the only way. Be comfortable with being uncomfortable! As time passes and you move closer to your goals, the discomfort will be replaced with more comfort and happiness. That s exactly what you want, so get yourself in the right mindset before getting started and keep working on this along with your practical food and exercise strategies. THAT S IT! So there you have it, in this short and practical guide we ve talked about: The most important factors that influence your weight loss most importantly these are what you put into your mouth and what you are thinking. Why counting calories doesn't work you want something that works long term so start changing habits, start eating well and taking care of yourself FOREVER! The basics about carbohydrates, proteins and fats choose from the foods we ve talked about in this guide and you ll be sure to get some great success. How to construct a healthy template for success stick to the basic template we talked about and that makes it pretty easy, loads of veggies, a protein and a little healthy fats. Keep It Simple. We ve also covered a few mindset strategies for life long change work on changing how you think, listen to that self-talk and replace all the negatives with positives. And get out of your comfort zone, get used to being uncomfortable and pushing yourself forward. YOU CAN DO IT! There s lots of practical things you can put into place here and I guarantee if you do great things will happen. I wish you the best of luck. Jedha Nutritionist and Health Counselor

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