It’s January and maybe you’ve overindulged – many people ask me what is the most effective way to lose those holiday pounds. First, increase your water intake. My clients are asked to drink two liters of water each day. When you want to get rid of fat, you have to eliminate it one way or another. Also, make sure you eat two cups of vegetables at lunch and dinner. That way you’ll stay full and be less tempted to snack.
Changing your diet and reducing body fat can change your life – I’ve had clients reduce their A1C levels, lower their cholesterol, and more. Four of my clients were able to completely get off medication for Type 2 diabetes.
Some people do better with a keto based diet and some with a plant based diet. The cleaner you eat, the better you will feel. No matter what diet you choose – vegetarian, vegan, keto paleo, etc., know what your risks are for vitamin deficiencies. If your diet isn’t the standard combination of meats, vegetables and grains, you may need to supplement.
The most important concept of clean eating is making sure your diet is balanced. Reduce or eliminate processed food. And don’t worry too much about buying everything organic if you can’t afford it. Unless you know the origin of your food, it’s hard to know if it’s completely organic anyway. Ideally, we would get our food locally, from farms and farm stores, or grow it ourselves, but that’s not always possible.
When you eat sugar, the same brain chemicals are released as if you took cocaine or meth. That’s why it is so difficult to give up. I tell my clients to look at the good food can do for your body rather than how good it may taste. Your food is for survival. As we age, our taste buds change, so try something you didn’t think you liked – you may be surprised!
I have a client who weighs 500 pounds. He associates food with happier times in his life. Now this man is finding other sources of happiness and his health is improving. Snacks can be healthy and delicious – at night I make chocolate protein pudding – it has low carbs, low sugar and fat. It is so much better than eating ice cream, but it still satisfies that urge to snack on something sweet. If I want pizza, I make it by pounding a chicken breast very thin and topping it with marinara sauce and cheese. I bake until the chicken is completely cooked, and get the taste of pizza without the carbs.
Every day I eat within an hour of waking up. I’ll have a protein shake, eggs, avocado, or protein oatmeal. For lunch I like lettuce wraps, with turkey cucumber and cheese, and about an hour after lunch I have a snack – diced sweet potatoes, cottage cheese with blueberries, something with carbs so I don’t crash in the afternoon, which is when I do my most strenuous workout. At night I eat 6-8 ounces of protein with vegetables. One of my favorite meals is to pan cook jicama and serve with basmati rice, ground venison and spinach.
Start small. Start by changing one thing a week. If you do that the first two months of the year, you’ve made eight changes. If you are dedicated, you can achieve your goal. Consider hiring a coach to help you stay accountable.
I am a wellness coach, and am certified through Precision Nutrition, one of the largest nutrition companies in the world. We specialize in weight loss. Every Tuesday, we have free educational workshops in Myrtle Beach. If you’re interested in attending, visit our website to find out the location. The workshops are always at 5:30pm.