9 Tips for Weight Loss
1. Swear off fad diets
I just saw another patient this week who swore off carbs four weeks ago; he lost 10 and then presented with rectal bleeding from hemorrhoids! Everyone’s like: ‘Give up carbs!’ ‘Give up fat!’ ‘I’m taking pills! None of these fads are manageable long-term, and risk doing you considerable harm in the short term. You’re either starving yourself or you’re cutting out a major food group.
2. Be an 90/10 eater
Make 90 percent of the food you eat healthy and take 10 percent fun. There’s no reason to insist that your diet is perfect 100% of the time. It’s not necessary, and it’s too hard to maintain, and it won’t be any better in the long run.
3. Be Careful What You Say, You’re Listening
When you tell yourself you can’t, or the weight will never come off, the language takes the control away from you. Saying I won’t or I’m not going to – that puts you back in control.
4. Get your sleep
Get the sleep you need – anywhere between 6 to 8 hours a night. Sleep is a cornerstone of weight management because of the impact it has on your hormones that control how you burn fat, how you store fat, and how you’re maintaining muscle. The better your hormone balance, the better your weight management.
5. Travel with snacks
Pack oatmeal, fruits, nuts, vegan protein bars and peanut butter. Wherever there’s hot water, there’s soups and noodles and oatmeals.
6. Eat citrus every day
Citrus inhibits the production of cortisol, a hormone that is phenomenally supportive to abdominal fat deposition.
7. Say yes to dark chocolate
And hibiscus tea – load up on antioxidants. Most natural sweet foods are loaded with them!
8. Clean out your pantry
It’ll be so much easier to eat great when you Get Your Pantry Waisted.
9. Don’t freak out on a fat day
Some days I feel squishy, and those are days that a little extra walk or exercise fits right in to smooth out anxiety. Put it all in perspective; for most of us, there’s fluctuations related to hormones and sugar and salt.Posted on by Mary Clifton, MD