Healthy Eating for Weight Loss
Healthy Eating for Weight Loss
I specialize in undoing dieting damage! So let's learn about metabolism in order to see weight loss results and know that healthy eating does not mean restrictive eating!
As a certified macro nutrition coach, one of the most frequent questions I get is this: Will eating healthy help me lose weight?!
The truth is, eating healthy is a great way to lose weight. But the tricky part is: what does healthy eating actually look like?
You must build a healthy foundation first. Find a moderate way of healthy eating (not depriving yourself), incorporating daily movement while working towards consistent lifestyle behavior change. Things like stress management and adequate sleep should be prioritized in your new lifestyle behavioral changes.
What is my point here? If we do not focus on the right things we will struggle to see results when you are ready for more advanced techniques.
When it comes to [building a healthy foundation first], remember:
Honor your hunger cues and fullness cues
Prioritize eating mostly whole foods
Focus on a healthy relationship with food
Incorporate daily movement ( does not need to be vigorous exercise everyday, simply walking is great movement!)
Prioritize 7-9 hours of sleep
Find ways to reduce stress
2. You do not need to be cutting food groups out of your diet in order to lose weight. The biggest focus for weight loss should be your metabolism! If your metabolism is not in a healthy functioning spot then weight loss will be hard to achieve. For example: You have chronically been eating 1200 calories a day. For your body size you should actually be eating 1700 calories a day to achieve weight loss results. Now your body has adapted to 1200 calories and will not see change because your metabolism is not burning calories efficiently.
What is my point here? If we do not focus on the right things we will struggle to see results.
When it comes to [metabolism and weight loss], remember:
You should not be under eating
You should be incorporating carbs, fats and proteins into all your meals
You should be sprinkling fun foods into your day/week to avoid a binge/restrict food cycle
You’ve gotta start with a strong foundation if you want to see long-term success!
3. Over consuming portions! Most women are under-reporting how much they are actually eating! Have you thought you were eating a 3 oz portion of protein for dinner? If you stick that portion of protein on a food scale you might be amazing at how much more it could actually be! Do this all day long and you can be completely overeating and not realizing!
When it comes to healthy eating, you’ll hear different things from different people. There are different approaches, and you’ve got to find what works for you.
In my professional experience, you’ll lose weight by eating:
Primarily whole foods focusing on a balanced plate of carbs fats and proteins
An APPROPRIATE calorie deficit for your body size
Eliminating a binge/restrict eating cycle- want to incorporate a cookie into your day! Do so, restricting your food daily and binging on food over the weekend is worse for your body, mindset and physical results!
Now you know how to make healthy eating choices that help you lose weight, but let’s look at why it works.
4. Losing weight, especially as a woman, can feel impossible. But I promise it’s not! When you [develop a moderate approach to eating], [ensure you are not under-reporting how much food you are consuming], and [focus on fueling your body without under-eating] you’ll find yourself dropping body weight with ease.
Here’s why it works:
You need a healthy foundation first- balanced plate of food, daily movement, consistent sleep and stress management
You need to understand proper food portions in order to be in an appropriate calorie deficit for weight loss
You must remember to not under eat which sets your metabolism back from burning calories efficiently!
Like with anything in life, you’ve gotta be consistent if you really want to see results!