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Lose weight naturally

By: Jillian Ouhrabka MS, RD, LDN, CHC

Its 2014, you are determined to start the New Year off right! You have set your health goals, maybe you want to lose weight, or start exercising more. Maybe you think about starting to take some weight loss shakes, or order some home delivery food to help you lose weight. You have joined a gym and already gone 5 times! You feel like you own this year!

Fast forward 1 month…

You decided the home delivery is too expensive, or it doesn’t fill you up. The gym is a good idea but you don’t feel like going as much anymore, you haven’t lost weight but you haven’t gained weight. This is the problem-diets don’t work! They are a short term solution and often people who go on “diets” or follow a high protein, low carb diet plan will not only gain back the weight they lose but often gain it back and then some!

Isn’t there a simpler, more natural and healthy way to lose weight? You want to do it; you just can’t seem to overhaul your current diet/lifestyle.

Enough already!

There are no magic tricks, not special diets that you need. If you are like most of my clients you can actually eat MORE and LOSE WEIGHT! So often we think we have to eat less to lose weight but actually just the opposite is true!

Can I really eat more food to lose weight naturally?

Yes! I struggled with weight and food addiction for my entire life. I restricted calories, and thought if I ate less I would lose weight.  That did not happen, instead I was so hungry I would eat sweets and crave high sugar, high calorie foods which did not help me lose weight. I have finally found freedom from food and been able to achieve my ideal weight by eating more.

I am eating regular meals and snacks, I eat lots of fruits, vegetables, whole grains, protein, and yes I eat sweets and treats IN MODERATION. I am eating more than I ever have eaten in my life and I have lost weight and kept it off! I feel fantastic, I eat what I want without feeling deprived and you can too!  I can teach you how to feel full, feel satisfied, and have energy all day. The best part is that you don’t have to buy shakes, or special foods to do to this! That means you can make changes to your lifestyle and keep the changes long-term!!! There is not diet or exercise plan to fall off of because you are just learning to eat right. 

How to eat more and lose weight naturally

Tip 1: Eat breakfast and then eat every 2 to 3 hours

  • Space your calories out so that you are eating every 3 hours. This will keep your energy levels up and keep sugar cravings and overeating away!
    • Your day should look like this:
      • 7am: Breakfast
      • 10am: Snack
      • 1pm: Lunch
      • 4pm: Snack
      • 6pm: Dinner
      • 8pm: Snack

Tip 2: Aim to eat 25 to 30 calories per kilogram of body weight

  • Take your current weight in pounds and divide by 2.2 to get to kilograms
  • Now multiply this number by 25 and then repeat this but multiply by 30
    • This will give you a range of calories that you should aim to stay within each day to lose and/or maintain weight (Note: a dietitian can help you calculate your exact needs)

Tip 3: Follow a high fiber diet, and include protein and carbohydrates at all meals and snacks

  • This combination will help keep your blood sugar stable, help you feel energized, and keep cravings for sugar and sweets at bay

Tip 4: Don’t be afraid of fat

  • Healthy fats and oils help you feel full so you are less likely to snack on unhealthy foods

Tip 5: Eat more fruits and vegetables: Fruits and vegetables are high in fiber, low in fat and calories so they offer a fantastic, nutrient rich option

Snacking on potato chips or candy bars will not give you the essential nutrition to help reduce your risk of certain types of cancer, heart disease, diabetes, or lower your blood pressure or cholesterol, but…eating fruits and vegetables can!

  • Fruits and Veggies have antioxidants, fiber, vitamins, and minerals
  • Fruits and vegetables promote weight loss, great taste, and when you eat these instead of sweets you are replacing the less healthy foods you would be eating (this saves you calories for weight loss)

Tip 6: Follow the MyPlate guidelines for what your plate should look like: 

  • ½ of your plate should be fruits and vegetables
  • ¼ of your plate should be protein (opt for turkey or chicken breast, baked fish, ham or pork, beans, low fat cottage cheese, tempeh, soy or meatless options,  or egg whites for protein)
  • ¼ of your plate should be whole grains or starch (choose baked sweet potato, brown rice, wheat pasta, or whole grain bread)

MyPlate

Tip 7: Drink more water

  • Often when you feel hungry you are thirsty! Instead of reaching for some food, have some water to stay hydrated and curb your hunger between meals and snacks

    To learn more about losing weight naturally, or to set up an appointment to see how you can lose weight naturally and get healthier, happier, and live better contact us at info@restorativenutritionri.com . No matter what your goals we can help you!

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Lose Weight, Get Fit, Feel Great in 2014!

Grab a friend, spouse, or co-worker and get in on this deal!

$50 off if you email by Friday January 10th, 2014!!!

What better way to welcome 2014 than with a couple’s health coaching and/or weight loss challenge package? Get individual coaching to lose weight, gain weight, get fit, and stay that way with no tricks, no shakes, and no diet! Make small changes to your current lifestyle for changes that will make you thinner, happier, and healthier for the long haul. Keep that spark alive and support each other in your health and exercise goals! What will you get to help you?

  • Individual Diet and Lifestyle Analysis and Calorie Recommendations
  • Sample Meal Plan
  • Nutrition and Lifestyle Coaching
  • The support to meet your health and fitness goals with a health professional who has the academic and personal background to help you meet and exceed your goals
  • Results! 

Get $50 off this package NOW! Email info@restorativenutritionri.com with the subject: I want to save $50! By: Friday January 10th and get $50 off! Get off the couch, grab your spouse, significant other, or best friend and email info@restorativenutritionri.com TODAY!!!!! You can do it and we can help! www.restorativenutritionri.com