If you are like me, your weight is not an easy thing to manage. It goes up, it goes down but it has to be managed. I've always had to watch my weight. This usually means I would restrict eating certain foods or follow some type of diet when I was serious about losing weight.
It wasn't until a year or so ago that I realized restrictions in what I eat actually created the vicious cycle of gaining and losing weight. It is a very unproductive way to keep my weight in a healthy range. Plus, as I studied to become a Holistic Nutritionist I learned how getting to the root cause of my weight gain meant that I could make a few easy changes in my lifestyle and I wouldn't have to worry about my weight EVER!
Sounds crazy, doesn't it? Just make a few changes and free yourself from having to diet or restrict what you eat to lose weight. I am sure you are thinking, if it was that easy I would have already learned how to do it. But the truth is, companies that sell weight-loss products or systems don't want you to know how easy it can be. They want to keep selling the idea to you that you can't do it without their products or services.
Before we get to the 5 easy steps, how would getting to your happy weight change your life? You could: ✅Be more present with your children ✅Thrive in your career ✅Improve your communication and your relationships ✅Have more fun! ✅Move your body and improve your fitness ✅Feel better about yourself ✅Be able to cook healthy meals for you and your family ✅Take an active vacation ✅Reclaim your life!
When you get to your happy weight a lot of health issues will resolve themselves. Health issues such as constipation, diarrhea, bloating, gas, fatigue, brain fog, lack of energy, moodiness, skin rashes, abdominal pain, anxiety, frequent belching or stomach gurgling, high blood pressure, high cholesterol and elevated blood sugar levels are just a few of the symptoms that will go away. There are so many more I could mention.
Not sure where to start? I am here to help!
I am a Certified Holistic Nutritionist teaching people just like you how to stop suffering so you can get back to living. The TAKE YOUR LIFE BACK coaching call is a FREE 30 minute call where we will talk about your specific symptoms and start creating a plan of healthy lifestyle changes that will result in losing weight and healing your body by using the Simply Great Health program. Simply Great Health is a customized 5 Step plan that fits your busy lifestyle. Book your call directly here. It’s very simple. No jumping through hoops and NO PRESSURE. If we determine it’s not a fit, we’ll go our separate ways for now. If it is a fit, we can take the next step and get you started on the path to healing and getting to your happy weight.
Here are 5 easy steps that I do every day to lose and maintain my weight for the past couple of years. Just because I know these steps have worked for me doesn't mean I don't "fall off the wagon" sometimes. We cannot be 100% all the time. We have to allow ourselves the times when we can't follow our routine and just know, when we are ready, we will get back to it again.
#1 DRINK WATER
I mean drink a lot of clean water. More than you think you should be drinking. We are constantly dehydrated. When we are dehydrated, it makes it harder for our weight to be in a healthy range. Why? Because if we aren't drinking water, we are probably eating or drinking something else.
Love drinking lattes? Well, they have a lot of calories because we are typically adding a sweetener of some type. Can't live without soda or juice? Those empty calories are a huge reason we can't lose weight.
We need to drink half our body weight in ounces every single day. If you weigh 200 pounds you need to drink 100 ounces of water. Think you will be bored of drinking that much water? Add fruit to it. Herbal tea counts as water! As long as you are not buying pre-made herbal tea with a lot of sugar. Brew it yourself and add a little bit of honey to it if you need it sweet.
#2 MOVE YOUR BODY
Of course, exercise is a critical component of keeping your body healthy. But it doesn't mean you have to do very intense exercise classes. One of my favorite things to do is to take a 30 minute walk, when the weather is nice outside. Especially right now since I live in New Jersey and we are a stay at home state. Getting outside not only makes me feel happier but it is a nice break from being in the house so much.
When the weather is not nice, you can check out free workouts on YouTube. Since we are staying inside a lot right now and the gyms are closed, I make sure to take 30 minutes in the morning to do a YouTube workout. Below are some of my favorites that I've tried. Of course, if you have a physical limitation consult your doctor before starting a workout routine.
#3 EAT FRUITS AND VEGETABLES
In 2017, the Centers for Disease Control (CDC) reported that only 1 in 10 adults in the United States eat enough fruits and vegetables. If we aren't eating enough fruits and vegetables, then we are eating meat, chicken, fish, bread, pasta, rice, lunch meat, snacks and processed foods that are keeping the weight on.
You cannot be a healthy weight and not eat fruits and vegetables. There really is no way around it. While there are always conflicting reports of what we should and should not eat, the core principle of eating fruits and vegetables will always help you have a healthy weight.
There are not magical foods that will help you lose and maintain a happy weight. Find the fruits and vegetables you like and eat them. Once you get used to eating fruits and vegetables more often, you can advance your eating habits to maybe try a meatless Monday dinner. The health benefits you will gain are truly amazing.
I moved to a mostly plant based lifestyle several years ago. Not only did I lose weight but my cholesterol lowered and I have a lot more energy. I wasn't even trying to gain more energy or lower my cholesterol. I just made a conscious decision to reduce the amount of meat, chicken and fish I was eating. Now, the variety of foods I eat is much greater than when I was mostly eating meat. Most of the time I prefer to skip meat, chicken and fish even when eating out at a restaurant.
#4 PRACTICE SELF CARE
You may be wondering why self care would be important to getting to a happy weight. Self care is defined as paying attention to and supporting one’s own physical and mental health. (Source: Mind Body Green) When we focus on taking care of ourselves, not others, we have the ability to positively impact our weight loss journey.
Self care can be anything that brings joy to you. It is an activity that you can do routinely. Examples are journaling, meditation, walking (moving your body is self care), reading or practicing a hobby. By taking care of ourselves, we create a positive outlook of our lives which helps reinforce our weight loss goals.
Now you may be thinking that eating could be self care and you are right. But eating foods that do not give our bodies healthy nutrients is not self care. Eating fast food or processed foods is a form of self punishment. We think we can't lose weight or we are discouraged that the weight is coming off fast enough so we eat unhealthy foods, continuing to feed the negative outlook.
Self care eating focuses on eating fruits, vegetables, whole grains, legumes and healthy fats. When you think about eating something, think about how good it will make you feel. It's not about eating the right way or eliminating bad foods. Self care eating is about fueling your body so it can support you with a long, disease free life.
#5 ELIMINATE TOXINS IN YOUR LIFE
This step is probably not one that you thought you would read about as a way to lose weight. Toxins are everywhere and they keep the weight on. Toxins disrupt our hormones which makes it harder to lose weight. Toxins are in the water we drink, on the food we eat and in the cleaning products we use in our homes.
To avoid toxins, there are some easy things you can do in your everyday life.
Eat organic. Usually when I say this, people tell me it is too expensive. But that is not the case anymore. There are plenty of times that I find organic food in the supermarket that is cheaper than the foods grown with pesticides. I am not saying you should throw out everything in the pantry. Just be aware that when you have to replace something, look for the organic version. By eliminating the pesticides in your food, it will be easier for your body to shed pounds since it is not working hard to figure out what to do with the chemicals you just ate!
Drink clean, filtered water. The water from our faucets contain chemicals to keep them safe from contaminants but those chemicals affect our bodies. You can go to the Environmental Working Group to learn more about the chemicals used in the water in your town. Simply enter your zip code on this web page and then you can find a filter to remove the chemicals. I prefer using a filter at home instead of buying bottled water.
Avoid plastic containers. While BPA free plastic has become pretty standard, there are other chemicals in plastic that are still harmful to our bodies. If you must use plastic, make sure food is not hot when you put it in the container. The heat from the food will promote the plastic to leach chemicals into it. Also, don't microwave in the plastic container which will also release chemicals into the food.
Stop using Teflon cookware. Teflon is a horrible chemical that can cause all kinds of health problems, not just weight gain. Look for chemical free cookware, such as glass casserole dishes, stainless steel pots and pans or any other non-Teflon cookware. Amazon has a great selection to review.
I hope you enjoyed this post on 5 steps to get you to your happy weight. If you are going to try any of these ideas start slow and small. Try to do one of the steps once or twice during the week. As you get used to doing the step, add more days during the week until it just becomes part of your routine and how you live. You'll be amazed how quickly you will get to your happy weight.
Do you think you will try any of the above? Let me know by leaving a comment below.