Lose Weight in a Month – Step 4:
NUTRITION FOR A WEIGHT LOSS
Nutrition is the most powerful tool for losing weight.
Your diet and excessive eating have led you to gain weight. Approaching nutrition in the right way is crucial for losing weight as well.
the right way to approach food
There is no – One size fits all.
Perfect diet or perfect nutrition plan doesn’t exist, but what exists is – your choice of what is the most suitable for you and your lifestyle.
You have to know if you want to lose weight long-term, you have to change your habits, you have to change what you eat and how you’re choosing food.
For some people, keto lifestyle is the answer, for others vegan, for others paleo,…
They all have positive and negative sides to it, but the most important is if they are working for you.
If you’re not someone who enjoys meat, probably a keto lifestyle wouldn’t be suitable choice cause it won’t be enjoyable, but if you love meat, going vegetarian wouldn’t be sustainable for you.
Ask yourself, what do you enjoy the most and start to chose a weight loss plan from there.
why starving yourself will not help you be healthy
Whatever you choose, know that starving yourself and calorie restriction won’t be beneficial.
Food is our fuel, it has all the necessary nutrients for our wellbeing so when you are restricting food it would be the same as restricting petrol for your car. You can go only that long.
Deprivation will make you feel miserable. If you go back to the chapter on emotions you’ll remember that we’ll do anything to avoid pain and negative emotions.
Choose nutrition plan that you’ll enjoy, that is sustainable for you in a long-term and stick to it.
Weight loss is a long-term goal, it’s a change in your habits and a lifestyle. Be patient with it, give it time.
This guide will help you to lose weight in a month, and for some, that month will be only a beginning of a weight loss journey that will take much longer.
You don’t expect when you’re learning a new language to speak fluently in a week. Right?
Approach it in the same way.
Decide that you’ll lose weight.
Choose nutrition plan that is the most suitable for you.
Stick to it until you lose weight.
Trust the process.
nutrition pillars for weight loss
We can talk about nutrition a lot, and all can’t fit in this post. You can read more about it in the Eat Drink & Still Shrink guide.
Here I’ll go through nutrition pillars that are esscential for a weight loss:
1. Focus on whole foods: fruits, veggies, eggs, meat, fish, legumes, nuts. Fill your plate with veggies and then add meat, fish or legumes. If you follow that, there’s no need for any calorie restriction and deprivation.
2. Be careful with grains – all kind of bread, pastry, granola bars, cereals, … and dairy – some people tolerate dairy very well but most of us don’t. Try to focus on greek yoghurt and cottage cheese or (if you can) eliminate dairy completely.
3. Eliminate processed and junk food
4. Don’t drink calories – sweetened coffee, juices, alcohol, … everything that has calories is off the table. Focus on water, unsweetened tea and coffee.
5. Drink at least 2 litres of water per day
how to approach your “mistakes”
Most of us have “all or nothing” approach to losing weight.
We think that we should follow a diet or a weight loss plan completely and if we make any exceptions, all is lost and we indulge in everything and anything.
Very often one day turns into a week and that turns into going to old habits.
What is most important to remember – What we do on the most day it counts.
So if you’re eating very clean and healthy every day and once a month you have a slice of pizza, you won’t gain weight.
In the same way, if you eat every day processed and junk food and have a salad once a month, you won’t be healthy and lose weight.
Remember – It’s ok to make “mistakes”, it’s ok to have the occasional indulgence, it’s ok to have pizza sometimes.
Don’t think if you ate two cookies “all hope is lost” and continue eating a full jar.
Have your weight loss plan in place, follow it daily, and if you slip sometimes, it’s ok.
Take where you left off and continue your plan.
What you do consistently counts.
The secret of healthy eating
Secret 1: Don’t try to stop eating all junk and processed food at once.
Don’t attempt to eliminate all at once.
Take a step-by-step approach.
If you’re someone who is having 3 sodas every day, you’re not very likely to suddenly stop drinking sodas.
Try having 2 sodas over the next few days and then 1 soda after that. After a few days, you might be ready to eliminate soda.
The most important is, don’t rush with this process and don’t think you have to do it like everyone else.
We are all different, so find the way that is the easiest for you.
Secret 2: Find substitutes
Whatever you enjoy eating or drinking, it’s so hard to give up on it.
The easiest way is to find a substitute.
So if you’re enjoying rice, you might try cauliflower rice (there are lots of recipes all over the internet).
If you love ice-cream, try making Nice cream (it’s vegan ice-cream, which is just blended fruits and it’s so delicious, you can find loads of recipes as well).
Whatever is for you, I’m sure you can find an amazing substitute out there.
Secret 3: Enjoy your food
Have you noticed how many times you finish a meal and you didn’t even realize the taste of the food?
We tend to eat so mindlessly, while watching TV, checking mobile, that we don’t notice what or how much we eat.
Try mindful eating.
Focus on your food.
Focus on the taste of it.
On the texture.
Feel the taste in each and every bite.
Not only that you’ll enjoy more but also you’ll not overeat.
Now you have a guide to lose weight in a month. Congratulations!
It can be overwhelming to figure out if this is the right plan for you, so schedule a FREE Consultation Call and let’s set you for weight loss and life you desire.