Are you confused from all the contradictory diets what is a healthy way to lose weight? Have you search for easy weight loss diets and tried many of them without any sustainable results? Then you should know that there are more important steps to successfully lose weight than just following any lose weight programs or going on a low carb low fat diet.
We are constantly being bombarded with different “lose weight fast” diets and it can be hard to know what is true or false when it comes to diets and nutrition. With these articles I will try to help you clearing the picture with some information and tips.
Most people will lose weight on any given diet for a limited time. The hard part is not to gain the weight back again. When you go on a diet you will probably go to a more disciplined form of eating – that’s why any diet works. You will probably also cut out some types of food, maybe limit yourself from foods you like to eat – that’s why it doesn´t work in the long run. It is not that we are weak or lack willpower – it is because humans are unique creature all with different bodies, lifestyle and cravings. Sticking to a limited list of acceptable food will just not satisfy our needs.
To lose weight in a health way that lasts you should understand about biodiversity – we are all different – what works for one person doesn´t work for another. You should also understand that sustainable healthy way to lose weight is depended on more factors than the food you eat – you must take under consideration your daily exercise, your level of stress and your specific body type, your genetic disposition.
Here are some tips to guide you in the weight loss jungle:
Fruit and vegetables
Ok we all know we should eat more fruits and vegetables but how much? Eat a minimum of 500 g fruits and vegetables every day, but do not consume more than 2-3 fruits.
Fish
Eat 300 g fish and shellfish every week. Both lean and fatty fish are rich in important minerals and fatty acids.
Wholegrain
Eat 2 slices of wholegrain bread or 2 dl oatmeal or 4 potatoes or 60 g brown rice/bulgur/quinoa every day. Wholegrains make you full and it is also a good source of fibres, minerals and vitamins.
Sugar
Take away all sugar – sugar makes you fat. Eat natural food to be sure no sugar is added. Use other sweetners like honey or agave.
Good fat
Contrary to what people think – fat do not make you fat – if it is the right fat. You need essesial fatty acids for your cells and for your metabolism. Use olivoil, coconutoil and butter. Avoid transfat, found in fast food, margarine, snacks and cookies. Also avoid olis with high content of omega 6 fatty acid like sunfloweroil, cornoil or mixed vegetable oils. Eat nuts, a handful, and avocados and rather chose raw dairy products than drinking fat free milk and yoghurt – but keep it to a small amount max 2-3 dl every day. Avoid premade dressings or ketchups, they contain way to much sugar.
Salt
Make sure you limit the amount of salt you eat every day. To eat homecooked meals is the best way to be sure you do not get to much salt. When you buy salt you want the color to be light grey or pink – this means the salt is not processed.
Water
1,5 l of water every day – chose water of good qualit, you do not want to drink tapwater or bottled water of bad quality.
Alcohol
Alcohol contains a lot of calories and no vitamins and minerals. One glass of wine to your dinner is ok.
Supplements
A good rule is to take a multivitamin every day and extra omega 3 fatty acid.
Divide your plate:
Divide you plate into 4 parts. 2/4 you fill with wonderful vegetables in all different colors. ¼ you fill with your protein; fish, meat, eggs, tofu, beans or whatever you like that is protein dense. The last ¼ you fill with brown rice, quinoa, bulgur, potatoes, yucca or other complex carbohydrates.
Meals
These are important steps where many people go wrong. Eat three meals a day at regular time. Sit down and eat in peace and quiet. Make lunch your prime meal – eat enough food so you do not have to start snacking in the afternoon. Never skip lunch or breakfast. Make sure you allow 12 hours fasting at night between dinner and breakfast.
Phycical activity
Physical activities will increase your metabolical rate making your weighloss easier and more permanent. Spend a least 30 min to an hour every day with a physical activity you like.
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I also invite you to sign up for a free health consultation with me today. Read more about my different health coaching programs here: www.samadhiholistichealth.com
