With summer fast approaching, many of us are looking for fast ways to fit back into last year’s shorts or to feel more confident in a swimsuit.
As a health coach, one thing I do NOT promote is crash diets. I don’t believe in starving yourself or taking diet pills. My approach with my clients is to teach them how to have a healthy relationship with food while using nutrition to reduce or eliminate chronic health symptoms.
A natural side-effect is weight loss. It’s just a natural occurrence.
A natural side-effect to this approach is weight loss, so we don’t often focus on it. It’s just a natural occurrence when you are eating for health that you are able to achieve and maintain a healthy weight.
5 EASY WAYS TO LOSE 5 POUNDS WITHOUT STARVING
That said, I do have some clients that do want to focus on weight loss. Since I don’t outline plans for them that include starvation or popping pills, what do we do? Honestly, it’s a pretty individual thing, but there are a few things that can help pretty much everyone promote healthy weight loss.
These steps can work quickly, and because they involve only food and lifestyle changes, there are no negative side effects!
These are my top 5 suggestions if you would like to lose weight while promoting health.
DRINK A LOT MORE WATER
This means replacing things like soda, juices and fancy coffee drinks with water. Don’t like plain water? Add a splash of lemon juice or some sliced cucumber.
Aim for at least ½ your bodyweight in ounces per day. So, if you weight 150 lbs, you want to be drinking at least 75 ounces a day.
EAT MORE FIBER
The current protein craze unfortunately has people eating far too little fiber to be healthy. Not only is fiber necessary to a healthy gut (and a healthy immune system) but it also helps you feel full on less, so you take in fewer calories.
Fiber is only found in plant foods. There is no fiber in meat, fish, eggs, cheese or other dairy products. There is also almost no fiber in processed foods like boxed cereal, baked goods or packaged snacks.
To get fiber, you will want to eat lots of veggies, fruits and other whole plant foods like nuts & seeds.
SWAP OUT PROCESSED GRAINS WITH WHOLE GRAINS
Processed grains are the reason why carbs have a bad rap. They lack fiber, and are generally combined with unhealthy fats, sugar and dairy, in order to make breads, bagels, muffins, crackers, cookies, pastries, etc. These foods have little to no nutritional value but are high in calories.
Because they lack fiber and nutrients, we end up feeling hungry much sooner. To promote weight loss, try switching to whole grains like steel cut oats, brown rice or quinoa. Instead of boxed cereal, make an oatmeal bowl for breakfast with some fresh berries. Instead of boxed mac and cheese at dinner, cook some rice or quinoa in vegetable broth (to add flavor).
GO TO BED EARLIER
Lack of sleep can contribute to weight gain. Staying awake for too many hours after eating dinner will lead to feeling hungry. Late-night snacking means more disruptions to sleep, since digesting can disturb proper sleep. Lack of sleep can also lead to stress, which in turn can lead to emotional eating…. See the cycle?
Nip it by going to bed early enough to get at least 7 hours of sleep.
ADD A STRESS RELIEF RITUAL TO YOUR DAY
Stress leads to overeating, and also contributes to chronic inflammation, which can lead to health issues. So try meditation or journaling. Go for a walk or take a bubble bath. Light a candle or diffuse a calming essential oil like lavender.
If you have chronic health symptoms or have more than a few pounds to lose and you would like some help solving those health concerns, I would love to help!
Contact me to schedule a free consultation and let’s find out together what we can do to help you achieve your weight and health goals!
