Hello all,
I thought I’d share a bit of underrated advice for weight loss as it has been helping me on my journey. I lost 20lb over the course of ~5 months during a time where I did not intend to actively lose weight. I wasn’t weighing myself, dieting, measuring etc. I noticed a few things that aided my weight loss and I’m trying to implement them now too:
Please note I am not a nutritionist or dietician by any degree. I'm just sharing some general tips that helped me lose some pounds in hopes that it can give y'all ideas or encouragement :)
1. Eating what makes your body feel good
Similar to intuitive eating, focusing on eating foods that make your body feel good allows you to be more conscious and in tune with your diet. What I mean by “feel good” is eating the types or amounts of food that will keep you energized, light, and satisfied. For me this included my favorite proteins and fresh vegetables and fruits. These foods don't weigh me down or make me sluggish, so I could still get through a productive day without being too full or too hungry.
Example: Instead of eating a croissant, which is greasy and I know will make me feel tired, I'll opt for regular sandwich bread as it's lighter and won't affect my clarity/energy.
2. Prioritizing whole and homemade foods
This is something I always remember from my nutrition class in uni. It’s so important not only for weight loss but overall health as well. The cleaner your food is, the better you’ll feel after eating it.
Plus, it’s important to be connected to your food and food sources. Preparing fresh vegetables, fruits, and meats by hand gives you a healthier relationship with your meals and allows you to be cognizant of what you’re nourishing your body with. Personally, I find it so satisfying to know exactly what I’m putting in my body and how it will benefit me.
Example: Making smoothies with fresh veggies/fruits, avoiding processed meats, buying freshly baked bread, avoiding ready made meals.
3. Focus on balanced and diverse meals
Many of you may disagree with me here but I’ve learned that no diet that excludes a certain macronutrient will ever be sustainable. You need carbs and fats and proteins and vitamins; none are dispensable. You may need them in different proportions but they should all be present in your diet.
With that being so, making sure every meal or snack has some nutritional value is key. This requires some creativity but it starts to feel more natural with time. Complement your base foods with some added nutrient-dense items. If you regularly eat pasta, add veggies and meats/non-meat proteins to it. If you need your bread, there's plenty of things you can add to a sandwich that will round off your daily macros.
Examples: Toast+ eggs +spinach, smoothie + greens + silken tofu, Rice + meat curry + cooked veggies.
4. DON'T go hungry all day!
Starving yourself all day is the gateway to binging food once you do eat. There's no point in it. Instead, have healthy snacks like nuts, trail mix, fruits, etc. that you can consistently snack on between meals. How much you eat depends on your goals but generally have a small bag of nuts can keep you sustained for the day.
Note: I'm not saying the snack is a meal replacement by any means; I'm just accommodating for anyone who eats less meals throughout the day or is on a calorie deficit. Or those who don't have time during the day due to work or school to get in proper meals in time.
Example: nuts (this one is excellent), trail mix, dried fruit, protein shakes.
5. Remember you're taking care of your body, not punishing it
This is the most important advice I can give you all and myself. It's easy to fall into negativity and self-hatred, especially when your body image or health are involved. But please remember that 1) negative emotions will trigger unhealthy habits and 2) you're ultimately doing this to benefit your body, mind, and soul. There's no room for self-hatred; how can you be dedicating so much effort to something that you hate? It wouldn't make sense.
If you're on this journey, you do love yourself. Otherwise, you wouldn't bother going out of your way to fix your eating or exercise habits. So remind yourself to be kind to your body. Remember that everything you eat and everything you do is to nourish and utilize your beautiful vessel of existence :)
Thank you for reading this far if you have; I wish everyone luck on their weight loss journey. I'm also trying to figure out what works for me so it's been helpful to read the posts here. Excited for everyone no matter what part of your health journey you're on!
