This is a 3-part series of lifestyle change for a more healthy living by changing fundamental parts of your diet. Read part 1 here, on “Why Most People Fail With Losing Weight (When They Really Don’t Have To) “
First things first: if you want to lose weight, you need to immediately change how you eat.
|If you’re not thin and lean (or at least where you want to be), then you must realize that what or how you’re currently eating is keeping you fat.|
We can already hear the excuses:
“I don’t eat that bad…”
“I don’t want to give up some of the things I eat…”
“I don’t have money to eat healthy…”
Awesome. Any more excuses? May as well get them out right now before we go on, because things need to change if you want to see results!
Instead of “going on a diet”, you need to restructure your lifestyle. Lifestyle changes last longer than diet plans because they fundamentally change what you eat and how you view your health and nutrition.
Sure, you can go on a “diet plan” for let’s say 30 days and follow it to the letter. But what happens after those 30 days (if you even make it there)? Are you just going to do that plan again, and again?
After you stop, unless you’ve changed your habits – your lifestyle – you’re going to revert to your older, unhealthy habits that you’ve spent the last 30 days trying to undo.
That’s why you need to develop the mentality that this is a lifestyle change. You need a permanent solution to nutrition, which comes down to proper education and a game plan to be healthy.
You don’t want a limited-time solution; you need a permanent one that will allow you to get the pounds off and keep them off, and NOT gain everything back as soon as you finish.
#1: Stick to five 400-calorie meals per day.
If you’re going to lose weight, you need to regulate what you eat. You need to know what’s being consumed and what it’s doing for your body.
For the first week, eat four 400-calorie meals and drink at least 8 cups of water each day. This is to reduce the amount of food traveling in your body and “clean” you out. Consider this your healthy body cleanse.
#2: Consume Monounsaturated Fats with every meal.
Not all fats are created equal. Yes, you want to avoid some fats like Trans Fat. To scare yourself, go ahead and Google “why is trans fat bad?”. We’ll leave that one to Google to tell you.
So what about good fat? Those would be the monounsaturated fats.
You’ll find monounsaturated fats most prevalently in these foods:
- Olive oil (check the awesome organic one we have here)
- Nuts and seeds (almonds, walnuts, sunflower seeds, etc)
- Dark Chocolate (yes, this is everyone’s favorite among these)
#3: Eat slowly.
Fact: when you slam your food, it doesn’t last as long nor is it as filling as it could be. Eating fast doesn’t curb hunger as well as eating the same portion slowly, which can lead to over-eating or feeling unfulfilled, resulting in over-eating later.
Instead of rushing to be the first one done with your plate, take your time. Eat your food slowly and you’ll feel more satisfied with the same amount of food (as opposed to eating it faster and not feeling satisfied).
Also, drink a full glass of water before each meal and if possible drink another full glass during or after you finish your meal. This will help you feel fuller without over-eating.
These tips are enough for today – the last part will be with you on Tuesday. We would appreciate your feedback in the mean time!