Tip #1: Mindset
Your mindset has an enormous impact on your success or failure...especially when it comes to healthy weight loss.
A mindset focused to "losing weight" is one focused on the end result...or what I call a surface-level goal. It's what you want the end result to be.
Underneath the desired outcome is the true goal. And the one that drives the outcome of sustainable healthy weight loss in a fun and empowering way. That is the goal of optimum health.
Achieving optimum health will create the conditions by which you are able to lose weight. Losing weight does not create the conditions of optimum health.
This is why a mindset focused on achieving real vitality, health and strength will create the weight loss you seek as the desired outcome from the inside out.
A mindset of optimum health drives your actions and activities that support the real goal. It drives you to learn about healthy foods, healthy fats and the benefits of drinking water and why organic grass fed meat supports weight loss much better than conventional factory raised meats.
A mindset focused on weight loss drives you to unhealthy diet plans and another gym membership that never really seems to work.
Tip #2: Your Perceived Body Image
How do you think you look in the mirror? Better yet, how do you think you're supposed to look?
What you think you're supposed to look like may be coming from external sources rather than from your own internal voice.
Being aware of this influence is the first step to setting realistic healthy weight loss goals and achieving them. Skinny does not necessarily equal healthy.
This invisible external influence comes in the form of publications and media of all kinds. They paint an unrealistic and "perfect" photoshopped picture for you to compare yourself with and set your goals by without you even knowing it.
Tip #3: Healthy Food First, Then Gym
Many people associate healthy weight loss with heading to the gym.
Exercise is certainly a part of healthy weight loss but in order to get
the most out of your efforts at the gym, you'll need to fuel your body
By eating right first, you're body will be better
able to adapt to additional output demands and you'll reach your fitness
goals much faster.
You'll actually need to increase your food intake when exercising regularly but you must eat more of the right foods.
Here are my tips for eating more of the right foods:
- You'll need more protein to build lean muscle which can be found in lean grass fed meats, eggs, beans, nuts. fish and whey, egg white and even vegetarian protein powders.
- You'll also need plenty of organic fruits and veggies to increase antioxidant intake.
- Use fruit as your primary carbohydrate source
grains which can cause inflammation and spike your blood sugar levels.
Grains will make it very difficult for you to lose weight!
- Snack on nuts and seeds to keep the proteins coming all day.
As you progress, fat will reduce while you add lean muscle which acts as the economic engine for your increasing metabolism.
Tip #4: Drinking Water
Drinking plenty of water is a critical component of healthy weight loss. Without it, no other effort you make to lose weight will have much effect.
If you haven't see it yet, take a look at the benefits of drinking water page. It offers insightful information about the role water plays in healthy weight loss.
Other beverages do not equal water and does not replace water. Especially avoid artificially sweetened drinks that can expose you to excitotoxins and avoid sugary drinks which spike blood sugar and make it difficult to lose weight. Don't drink you calories!
Forget the 8 glasses of water per day rule! Keep a stainless steel or glass water bottle with you all the time and drink water consistently throughout the day. Don't wait to get thirsty and dehydrated.
Tip #5: Healthy Foods
There is no reason to count calories or restrict portions when you eat the right healthy foods.
Filling your plate with organic vegetables, fruits, nuts and grass fed meat will completely change your life and help you lose weight fast.
Here are some other great healthy weight loss tips with healthy foods:
- Avoid processed foods
- Avoid snacks with empty calories that are practically nutritionless.
- Snack on natural foods containing protein such as nuts, seeds and yogurt that are easy to bring with you and keeps hunger at bay for much longer. They also contain healthy fats and nutrients.
- Buy grass fed meats. They contain significantly less saturated fat and higher levels of omega-3's, vitamins and minerals.
- Reduce grains which spike blood sugar levels and promote inflammation. Spikes in blood sugar levels can create visceral fat which is dangerous!
Tip #6: Avoid Simple Carbohydrates
Simple carbs spike your blood sugar quickly and your body reacts with
an insulin spike. This is what drives the sugar high and the subsequent
sugar crash and contributes greatly to weight gain. Simple carbs are
- White bread
- White rice
- Regular Soda
- Cake etc...
notice that none of these items possess any other
significant nutritional benefit for your body and do not contribute to
vitality, health and strength.
A hidden simple carb high fructose corn syrup (HFCS).
HFCS goes by several names in order to disguise its presence in many
foods. The numerous names it goes by usually end with "syrup" and it's
hidden in packaged foods. Including ones labeled as "healthy".
is added to low fat and fat free processed foods. When you remove fat,
it doesn't taste very good at all so adding HFCS makes the product taste
What you are really doing is sabotaging your healthy
weight loss goals without your knowledge or consent! This could very
well be one primary reason why it can feel like "I just can't lose the
Tip #7: When To Eat
Eating smaller amounts of food throughout the day will reduce your overall caloric intake and prevents cravings and hunger. Cravings and hunger is the force that pushes us all off course.
Primary meals should be small than you would typically serve yourself because you'll be eating again within a few hours anyway.
All snacks should have a protein component. Protein helps to make you feel full and prevents hunger.
A typical day for me looks like this:
- Breakfast at 6:45am before heading off to work
- Snack at about 9:30am
- Lunch at 11:30am or noon
- Snack at 3:00pm
- Dinner at 6:00pm
- Then a snack at 8:00pm and one last one at 10:00pm before bed.
- Your last 2 snacks of the day should have very little carbs. Don't go to bed full of energy and high blood glucose levels!
Tip #8: Avoid Low Fat And Fat Free Foods
Fat doesn't make you fat. Sugars and excitotoxin additives do.
Foods that have had their fat content removed taste terrible. To make them taste, better, many kinds of additives can be used to improve the taste such as sugars, MSG's and a long list of others you probably can't pronounce.
The sugary additives are the true culprit behind weight gain, spiking your blood sugar and adding to your waistline.
Other additives can stimulate hunger so you feel like snacking all day making it harder to lose weight.
The fats removed to make them fat free or low fat are often times the very healthy fats you need in your diet to drive optimum health. Fats also make you feel full for longer and contribute to eating less calories throughout the day.
Tip #9: Managing Costs
Buying healthy foods to lose weight in a healthy way will cost you more money at the grocery store.
Grass fed meats and organic foods will have a higher price tag. When it comes to healthy clean foods, you get what you pay for. You can pay the farmer or pay the doctor. Choose wisely.
Expensive diet plans, drugs and doctors visits cost even more and are temporary fixes. Taking full control over your health is permanent.
Tip #10: Try Juicing
Juicing is a great way to supercharge your body with lots of enzymes, vitamins, minerals and micronutrients that is often lacking in our standard modern diet.
Juicing delivers high concentrations of antioxidants into your body helping to detoxify years of bioaccumulated toxins. Juicing a blend of veggies and a little fruit is like taking a megadose multivitamin!
Yep, got a juicing page too for you to check out! You'll get all the basics on juicers and fruits and veggies that juice well and deliver the maximum benefits.