Top 12 Tips For Healthy Weight Management

When most people think of healthy weight management, the first thoughts are the hard work and expense of diet plans, pills, shakes, sacrifice, counting calories and a new gym membership.

None of those things have room to exist when you are in a state of vitality, health and strength.

Achieving optimum health first will allow your body to settle into its own healthy weight and manage itself without your supervision or a diet plan.

So this means we can't look at healthy weight management outside the context of overall health first.

Health must be the first priority and the desired weight comes as the consequence, not the other way around.

Below are my top tips for healthy weight management so you can set your body and health on autopilot...and the first two items start us off in an paradigm shifting, status quo busting place.

Tip #1: Healthy Weight Management Mindset

Your mindset has an enormous impact on your success or failure.

Society has trained us to focus our energy and mindset toward what I call "surface level goals", or the outcome you seek...and to get it quick.

A perfect example of this concept is the goal -- and thus the mindset -- of losing weight.

Using this example, it is easy to see that when focusing on the outcome:

It drives us to accomplish the goal as quickly as possible.

  • It drives us to accomplish the goal as quickly as possible.
  • This drives the need for modern diet plans that either don't work or work temporarily. What we're actually doing here is outsourcing our health and goal accomplishment to someone else. This is a psychological defense weapon allowing us to blame someone else for failed attempts at accomplishing the goal.
  • We attempt to avoid anything that may prevent the accomplishment. This is why we try to avoid certain foods and count calories.
  • This mindset puts us in a state of fear of not accomplishing goals or not making the planned progress we had hoped for.
  • A state of fear works against our emotions and self esteem forcing us to believe that we're lazy or not motivated. These are false.

The reason that society has trained us to have this surface level goal as a mindset is because it is very profitable. Just open your eyes and see what is on the shelf at the grocery store...low fat, sugar free and "diet" foods. Watch TV and you'll see countless ads for weight loss products or plans. I bet you saw some just navigating to this site on the internet!

Now that we've explored the surface level goal, lets create a paradigm shift toward the true prize of achieving health.

In this example, underneath the surface level goal of "losing weight" is actually achieving "optimum health". In other words, optimum health is actually what you seek that will ultimately produce the outcome you desire. 

Health drives weight loss, not the other way around.

If you can achieve optimum health, your goal of losing weight will take care of itself. Here's how this new mindset changes everything:

  • Guides decision making keeping you on track and focused on the true goal regardless of the obstacles or course corrections needed to get to the destination.
  • Empowers you to take full responsibility for your own actions.
  • This drives you to seek knowledge to help you accomplish the goal rather than outsource it to someone else.
  • Incubates feelings of accomplishment and triumph no matter how small the achievement and drives you towards even more progress. This has positive effects on your emotional state.
  • Rather than avoiding certain foods or calories, you seek foods that drive optimum health.
  • Conclusion: Change your mindset to the true goal of achieving vitality, health and strength. From there, the rest of the tips below all fall right into place. You will seek healthy diet food rather than avoid "off limits foods".

    Tip #2: Body Image

    What I mean by body image is the unrealistic and often unhealthy image that society would have you believe is the way you should look. It's wrong but it's quite profitable.

    These images come to you in the form of advertisements, magazines, movies, celebrities and even news stories to influence how you think about yourself.

    All the models and actors always appear "perfect" thanks to photoshop, lighting and camera angles.

    The people featured are not what you think they are...they're regular people like anyone else complete with flaws and imperfections never shown to you.

    These images being constantly shown for all to see sets an unrealistic and unhealthy subconscious image of what we think we're supposed to look like.

    We're not supposed to be super skinny with flawless features because no one is like that.

    But this subconsciously drives the behavior of millions of people to flock to the beauty and weight loss industries to drive revenue and profit. 

    The takeaway here is to be conscious of what is going on around you and how this influences what you think you look like and the kind of healthy weight management goal you actually have in mind.

    Reset this to a realistic image based on who you are and what your body conformation really is. Health should always be the ultimate goal and the healthy weight that your body settles into is the real achievement you seek.

    Tip #3: No Gym Memberships...Just Yet!

    Don't run out and get a gym membership in an initial effort to lose weight.

    Your diet must change before you begin your workout routines! 

    Fuel your body properly first and set the stage for healthy weight management so that you can work with your body and not against it.

    The results will happen faster and with less effort once you do begin your more intense workouts.

    You just saved some money to put toward some awesome organic grass-fed meat that will help right-size your omega-3 fatty acid balance. This fatty acid balance is an important component of weight management! 

    Tip #4: The Scale Is Your Psychological Enemy

    Do not use the scale as your only measure of healthy weight management.

    Your actual weight is certainly a factor in the weight loss picture, but not the whole picture. Muscle is heavier than fat and as you build vitality, health and strength, muscle tone increases and that can add weight as your body fat diminishes.

    Don't let this fool you! You are not failing if you are walking or strength train and your weight increases or plateaus as you drop fat. Keep going!

    Scale

    Tip #5: Drink Plenty Of Water

    Drink water all day long and don't wait to become thirsty first.

    Proper hydration is one of the key things you can do for your overall health and is a critical component in healthy weight management.

    Check out the pages on the benefits of drinking water and drinking water purification.

    Tip #6: Don't Drink Your Calories

    Don't substitute water with diet sodas or zero calorie drinks filled with artificial chemicals you can't pronounce. 

    This is healthy weight management we're talking about here and these diet sodas do not promote health. The exception to this rule are herbal teas and coffee (without the sugar!).

    Tip #7: Always Eat A Good Breakfast

    When you eat well in the morning, your body begins the day with a tankful of fuel which relieves hunger for the rest of the day. Research shows that you'll eat less calories throughout the day when you have a good breakfast.

    Make it a part of your daily routine and just get up 20 minutes earlier in the morning. It will become a habit and you'll feel much more energized all day!

    Tip #8: Never Starve Yourself

    If you feel hungry, grab a healthy snack and try to eat a little something between breakfast, lunch and dinner.

    By doing this, you should be eating every two to three hours and never feel hungry. This also stops your desire to eat large meals and overeat overall on a daily basis.

    The snacks to bring with you must have a protein component to help you feel more satisfied with less food intake and also need to possess a solid nutritional profile.

    Don't snack on anything that doesn't provide you with quality nutrition!

    If it's nothing but carbohydrates and starches like most snacks are, it's not worth anything to you and you'll still feel hungry because your body is still starving for nutrition. 

    Tip #9: Banish Simple Carbs

    Reduce your simple carbohydrate intake like white rice, white bread, pastas and sugars that quickly spike your blood sugar levels and the insulin response that goes with it.

    This directly contributes to weight gain and is a great way to get you down the road to diabetes as well. 

    The exception to this rule are fruits. Yes, they have natural sugar in them but there's also fiber which will help to slow the sugar uptake rate and help stabilize the insulin response. The nutrition and antioxidants are worth the sugar!

    Tip #10: What About Complex Carbs?

    Complex carbohydrates come in the form of whole grains, oats, brown rice and other whole plant foods like fruits and veggies.

    They take longer to absorb into your blood and thus you don't get the same insulin response.

    However, you're still getting a blood sugar rise so if you do have a lot of weight to lose, you'll want to restrict your intake, but don't eliminate them.

    The easiest way to do this is to replace grains like rice, oats, corn and whole wheat with veggies that have a lower concentration of carbohydrates. Another great idea is to restrict your carbohydrate intake the most at the end of the day which will help you sleep better.

    Tip #11: Replace Grains With Fruits And Veggies

    Replace grains like rice, oats, corn and whole wheat with veggies that have a lower concentration of carbohydrates. Grains spike blood sugar quickly and can lead to insulin resistance and weight gain.

    Another great idea is to restrict your carbohydrate intake the most at the end of the day which will help you sleep better by lowering your blood sugar levels at the end of the day. And speaking of sleep...

    Tip #12: Get Some Sleep!

    As hard as it can be in our busy lives in our modern world, sleep is a very important component of optimum health.

    A lack of sleep can make you as insulin resistant as a type 2 diabetic because of the stress your body is put under when you don't get enough. This insulin resistance is why you feel so groggy when you get up the next morning! Lack of sleep also compromises immunity and contributes to weight gain.

    I need between 7 and 8 hours per night and that's probably about what you need. Reduce your carbohydrate intake later in the day and night so that you don't go to bed feeling energized from elevated sugar levels. And stop drinking water 2 hours before bed so you won't need to get up in the middle of the night to pee.